Thanks to everyone who came out for Fight Gone Bad 5 yesterday!!
We had over 50 athletes complete the WOD!
Donations are still possible until October 1st — click here to support
the Wounded Warrior Project and the LiveSTRONG Foundation!
WOD for Sunday 092610 — – Click Here For Today’s Schedule
Warmup: 5 reps @40/50/60/70% 1RM
Work: 5 sets of 4 reps @75% 1RM
30 Back Squats (1x bodyweight)
Post Deadlift Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Deadlift and then 5 work sets at 75% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day.
For the Metcon, use a Back Squat load of 55% 1RM to maximize power output and intensity.
*SURVEY QUESTION OF THE DAY*
What did you think about the overall experience of Fight Gone Bad 5? Post answer to comments
Amazing “Grace” Fundraiser – Saturday, October 23
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration opens Monday!