Fight Gone Bad 6 is coming TOMORROW!  We still need your help!  Sign up here

(You must be registered and raise some funds to workout on Saturday – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times.)

WOD for Friday 091611 – Click Here For Today’s Schedule
Muscle Ups
3 reps on the minute for 10 minutes
–Rest–
21-15-9 For Time:
Toes To Bar
KB Snatch – each arm (52/35)

Post Muscle Up Reps Completed and Metcon Time To Comments
For the strength segment, perform 3 Muscle Ups on the minute for 10 minutes.  OR scale accordingly…2 on the minute, 1 on the minute, or 3 strict Ring Dips or 3 strict Pullups on the minute.  

For the conditioning workout, check out the video below to protect your forearms from bruising.  Note that each round is 21, 15, 9 reps per arm.  Scale T2B to knees to elbows, knees to chest, or lying toes to bar. 

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

Bruised wrists and forearms from the KB Snatch?  Watch this to see how you can prevent that
[youtube]http://www.youtube.com/watch?v=6Ubc4uJdyB8&feature=related[/youtube]

We will participating in Fight Gone Bad 6 on Saturday to benefit the Special Operations Warrior Foundation.  The gym will be closed that day except to those who have signed up to particpate!  Join our team here
[youtube]http://youtu.be/qzvJ-Y3-odU[/youtube]