Monday - 1/7/2019

Warm Up:

20/14 Cal Row OR Cal Assault Bike
“Sally” - Air Squats (Bonus: use an empty bar)
10 Ring Rows
10 Box Jumps/Jump Overs
10 Push Press/Pull-ups
Warm Up Wall Ball/Thruster
Review SDHP/Power Clean
Practice Round:
-5 reps ea.

“Fight Gone Bad” - Rx

3 RFR - 1 min ea.
Wall Balls (20/14)
SDHP (75/55)
Box Jumps (20/20)
Push Press (75/55)
Cal Row
1:00 REST

*compare to 7/12/18

“Fight Club” - Performance

3 RFR - 1 min ea.
Thrusters (95/65)
Power Clean (95/65)
Box Jump Overs (24/20)
Pull-ups
Cal Assault Bike
1:00 REST

*compare to 8/13/18