October 3, 2013

“The Greatest”

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WOD:

Fight Gone Bad

3 rounds:

1 min each station for max reps.

Wallballs

Sumo DL HP (KB 70/53)

Box Jumps (20” plyo jumps)

Push Press (75/55)

Row for CAL

1 min rest each round

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Supplemental Performance Training:

3-position Snatch:

(Mid-thigh + Knee + Floor)

2 sets of 2 reps @70%

3 sets of 1 rep @75%

Overhead Squat:

Build to a HEAVY 3 reps