Snatch Grip Deadlift 
4 x 8 Tempo (40x0)  Rest 2 - 3 minutes between sets

Front Squat
3-3-3  (60%, 65%, 70%)

Then 12 Minutes for as many rounds as possible of the following

5 Weighted Pull Ups
50 Double Unders

Post WOD
 Hip mobility drills
3 minute plank hold 

Push Press
5-5-5-5

Then For Time
4 x 200 Meter Run
rest 2 minutes between sets

Post Workout

1 minute amrap of Wall Balls 20/14
rest 60 seconds
1 minute amrap of Push Press at 75/55
rest 60 seconds
1 minute on the rower for max cals

Front Squat
5 x 5 (Use 80 % of 5 rep max) rest 2 minutes
Dead lift
2 x 10 (50 % of one rep max) rest 2 minutes

Then For Time

21-15-9 reps of the following

Hang Power Clean  (use 50% of your one rep max clean or 115/75)
Box Jumps  (24/20)
Pull Ups


Post WOD
Hip Mobility Drills

Deadlift
1-1-1-1-1

Hang Power Clean
3-3-3 (rest 2 minutes)


Post WOD
4 x 10 Back extensions
1 K Row time trial

Bench Press
5 x 8  (40x0)
rest 90 seconds

Chin Ups
5 x 5  (tempo 3021)
rest 90 seconds


Then for total reps and cals rowed
Set 1

Tabata Set rotating between

Row for calories
Push Ups

rest 2 minutes

Tabata set rotating between

Russian KB swings
Toes to bar



record total reps and cals rowed on both sets

Rest / Make Up Day

This Saturday afternoon at 1 pm we will be hosting a tune up for the workout Fight Gone Bad.  Feel free to stop in at 1 pm and give the workout a go.  We will be running multiple heats of this workout depending on how many show up.  If your interested please drop me an email. 

Saturday 1 PM
"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Overhead squat
3-3-3

Then 7 rounds for time of the following

1 gasser  ( 80 yards )
10 box jumps

rest exactly 1 minute between rounds

Post WOD
Hip Mobility Work
3 minutes of Single Under Running Jump Rope