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Jerks On The Run

12
Sep

Jerks On The Run

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

Can’t make it?  You can still donate!

WOD for Monday 091310 — – Click Here For Today’s Schedule 
Deadlift
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
5 Rounds For Time:
Run 200m
15 Push Jerks (40% 1RM)

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Deadlift.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie stood to full knee and hip extension with shoulders behind the bar. 

ENDURANCE WOD tonight at 6pm!    
Run or Row
45 sec on, 45 sec off

1:30 on. 1:30 off
3 min on, 3 min off
6 min on, 6 min off
3 min on, 3 min off
1:30 on, 1:30 off
45 sec on, Done

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 5 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

Need a reason to participate in or donate to Fight Gone Bad 5?  Here’s a few…. 
[youtube]http://www.youtube.com/watch?v=ePWmuDT5tnA[/youtube]

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