WOD

Me & Andy:

3 Rounds for time of:
15 x 225# Deadlift
15 x HSPU's
15 x Pullups
15 x 95# Thrusters

Dustin:

"Fight Gone Bad"
3 rounds of:
1 minute - Wallballs
1 minute - 75# SDHP's
1 minute - Box Jumps
1 minute - 75# Push Press
1 minute - Burpees
1 minute - Rest

WOD

"Fight Gone Bad!" - modified

Three rounds of:
Wall-ball, 20# ball, 10' target (Reps)
Sumo deadlift high-pull, 75# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (Reps)
Burpees (Reps)
Rest 1 minute

Each exercise is one minute, goal is for the highest number of reps on each exercise possible, adding all points together at the end for a final score.

As usual, we'll be modifying this workout with Burpees instead of rowing at the end. I'm thinking we'll either meet at 5PM @ SFA, or we'll wait till 6PM so Dustin can join us. I've got two balls for the wall balls, so we can get two guys going at once!

Here is the last time we did Fight Gone Bad!

Or we could do "Angie" or the AMRAP of thrusters & pullups wod, if anyone's feelin' that?

Filthy is the best word for this

"Filthy Fifty"

50 Box Jumps, 24"
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
50 Walking Lunges
50 Knees to Elbows
50 Push Presses, 45#
50 Back Extensions
50 Wall Ball Shots, 20#
50 Burpees
50 Double Unders / Tuck Jumps

8:30 AM at my place!!

FGB Baby!

"Fight Gone Bad" - modified

3 Rounds:

1 minute - Wallballs (Reps)

1 minute - 75# SDHP's (Reps)

1 minute - 20" Box Jumps (Reps)

1 minute - 75# Push Press (Reps)

1 minute - Burpees (Reps)

1 minute - Rest

Every rep is one point, get someone to total them up for you and post'em here.

Plan on doing this at or around 8PM somewhere by the church.

Easy Stuff - till rep 100

"Karen"

150 Wall-ball shots for time