"Fight Gone Bad"
Three 5-Minute Rounds with 1 Minute Rest After Each Round
Complete as many reps as possible at each of the following stations for 1 minute:
Wall Balls (20/14lbs to 10')
Sumo Deadlift High Pull (75/55lbs)
Box Jumps (20")
Push Press (75/55lbs)
This is a bit much today, even if you've been following it a while. We're going to scale down the first part to keep the intensity on par with the Lab athletes.
20 Minutes to Get as Far as Possible (if done early, that's bonus rest time).
30 Box Jumps (24/20")
30 Jumping Pull Ups
30 KB Swings (16kg)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45lbs)
30 Good Mornings (45lbs)
30 Wall Balls (20/14lbs to 10')
30 Double Unders
At the 20 minute mark move directly into ...
Fight Gone Bad (see above)
Rest 3 minutes after the last round and into ...
30 Power Snatches (135/95lbs)
*As always, please be conscientious of others completing the workout around you.
NO SWOD today. You'll be completing this in partners ideally. One partner will complete the entire workout while the other partner counts their reps. Once the entire workout is over, you will switch. Try to bring your notebook/piece of paper so your partner has something to score with as opposed to 50 different charts on the floor in sidewalk chalk :) If you haven't done this before, you're in for a treat. If you have, it's been a while, looking for tons of PRs.