WOD Sat 9-7-13
September 6, 2013
WOD Tue 9-10-13
September 9, 2013

WOD Mon 9-9-13 “Fight Gone Bad”

Warmup:
Run 1 lap outdoor
3 rounds NFT:
1 round through FGB sequence with empty barbells – 7 reps each exercise
 
WOD: Fight Gone Bad
3 rounds for max reps with 1 minute rest after each round
1 minute Wallballs 20/14
1 minute Sumo Deadlift High Pull 75/45
1 minute Push Press 75/45
1 minute Box Jumps 20/16
1 minute row for Calories
 
– Keep track of scores and report your final total after 3 rounds
 
Cool Down:
1) Walk/jog 200M
2) Calf Stretch – alternating positions and legs 2 min
3) Prone quads stretch 1 minute L/R
4) Split stretch 3 x 30 sec