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

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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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