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Hold It Now

15
Sep

Hold It Now

Fight Gone Bad 5 — September 25th! 
Click
here to join our fundraising team
help us raise money for the Wounded Warrior Project and the LiveSTRONG Foundation! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Wednesday 091510 — – Click Here For Today’s Schedule 
Handstand Pushups
5 sets of holds for maximum times
–Rest–
For Time:
20-18-16-14-12-10-8-6-4-2 DB Push Press (40/25)

1-2-3-4-5-6-7-8-9-10 Knees To Elbows 

Post Handstand Times and Metcon Time to Comments
For the strength segment, you will do five sets of Handstand Pushup Holds for maximum time.  Ensure all elbows are locked out and shoulders are shrugged.  

For the Metcon, scale push press load to ensure proper movement execution.  Scale up KTE to Toes To Bar if you wish. 

ENDURANCE WOD tonight at 6pm!
10 Rounds
30 seconds all out sprint, 2 minute recoveries
If you Row, use a “rolling” start

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 4 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11

Fight Gone Bad 5…..support the LiveSTRONG Foundation…. 
[youtube]http://www.youtube.com/watch?v=t8QrsVLchaA[/youtube]

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