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We’re Swingin’ Baby

26
Sep

We’re Swingin’ Baby

The 2nd Annual Carolina Fitness Challenge is coming December 11th!

WOD for Monday 092710 — – Click Here For Today’s Schedule 
Push Press
Warmup:  3 reps @40/50/60/70% 1RM 
Work:  5 sets of 3 reps @80% 1RM

–Rest–
One minute on, one minute off for 10 minutes:
30 KB Swings (70/35)
You have 1 minute to get all 30 swings completed.  If you do not complete all 30 swings in the minute, count a penalty.  For every penalty counted, run 800m at the end of the 10 minutes. 

Post Push Press Loads and Penalties Accrued To Comments
For the strength segment, you will do four warmup sets for the Push Press and then 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Note these are push presses, not push jerks!  

For the Metcon, use a KB load that ensures proper movement execution. 

ENDURANCE WOD tonight at 6pm!
Run
3 Rounds
Run 1 Mile, rest 3 minutes between rounds
Row
3 Rounds
Row 1000m, rest 45 seconds between rounds

*SURVEY QUESTION OF THE DAY*
What did you think about the overall experience of Fight Gone Bad 5?  Post answer to comments

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 2 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration opens TODAY!

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

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