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Rock You Like A Hurricane

2
Sep

Rock You Like A Hurricane

NEW Bootcamps beginning September 8th!
EARLY BIRD ends TODAY …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Friday 090310 — – Click Here For Today’s Schedule 
Handstand Pushups
5 sets of 5 reps
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
For Time:
Run 200m
50 KTE
Run 200m
40 KTE
Run 200m
30 KTE
Run 200m
20 KTE
Run 200m
10 KTE

Post Metcon Time to Comments
For the strength segment, perform 5 sets of 5 Handstand Pushups with as little assistance as possible.  If you can do full ROM then add a weight vest for additional load.   

For the Metcon, knees to elbows have the potential to be a very potent (ie, very debilitating) movement.  You may sub with lying down KTE, or Abmat Situps, though either of these options will likely also shorten your WOD time.     

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — FULL!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
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=oeg389PN3_U[/youtube]

Fight Gone Bad 5 — September 25th! 
Click
here to join our 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!

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