October 11, 2017
Attentive listening and watching to your coaches will take you far. We use our experience and knowledge to push you to the next level.
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(WOD)
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“FIGHT GONE BAD”
3 ROUNDS FOR TOTAL REPS
WALLBALLS (20/14)
SUMO DEADLIFT HIGH PULL (75/55)
BOX JUMPS (20″)
PUSH PRESS (75/55)
ROW CALS
…REST 1 MIN…
1 MINS AMRAP AT EACH STATION
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(SUPPLEMENTAL)
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A) CLEAN+HANG CLEAN+FRONT SQUAT+JERK
2 AT 65%, 2 AT 75%, 1 AT 80%
X2 SETS
…
B1) :60 PLANK HOLD
…REST :30…
B2) :60 SORENSON HOLD
…REST :30…
X3 SETS
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(BURN)
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A) AMRAP 6 MINS
15 CAL ROW
12 KBS
5 WALL WALKS
…REST 2 MINS, THEN
B) AMRAP 6 MINS
15 CAL ROW
12 ALTERNATING KB SNATCH OR (SCALE: DB SNATCH)
10 KIPPING HSPU OR DB PUSH PRESS
…REST 2 MINS, THEN
C) AMRAP 6 MINS
15 CAL ROW
12 KBS
10 HR PUSH UPS
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