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10 am team WOD

Fight Gone Bad Friday!! Friday Fight Gone Bad 1 minute per station. Clock does not stop. 3 rounds / RXD 5 ROUNDS. 1 point per

Strength Back squat 3-3-3-3-3 WOD 12minute AMRAP Ascending Ladder… 1 Hang Squat Clean (95,65) 1 Kettlebell swing (2,1.5) 2 Hang Squat Clean 2 Kettlebell swing

21 – 18 – 15 – 12 – 9 – 6 – 3 Reps for time of: Sumo deadlift high pull, 75# (55#) Thrusters, 75#

Deadlift 3-3-2-2-1-1-1 90 sec rest WOD Five rounds for time of: Run 400 meters 10 Burpees 20 Push ups 30 Air Squat

15 minutes to establish a 1RM Push press -then- 5 rounds for total working time: 25 Jumping Squats @ 45# DEMO VIDEO 20 KB Push