DAILY TRAINING @ 8am and 9am

"Fight Gone Bad"

3 x 5 minute rounds of:
Wall Ball (20)(14)
Power Cleans (75)(55)
Box Jump (20)(18)
Push Press (75)(55)
Row (calories)

    Score the amount of reps of each exercise for each round, except
for rowing which is scored by calories.  When you hear the bell, you
will immediately go to the next station and start working.  There is no
rest between exercises.  There is a 1 minute rest between each round.

…..

Competitor's Training @ 10am

1) Dynamic Warm Up (on your own)

2)Warm Up WOD
*5 rounds:
3 MU's
15 wall balls
* not for time, try to go unbroken. If you don't have MU's do 5 w/ a
band off the floor. If you can only do one, do 1 + 4 off the floor.

3) 15 minutes to find a 1 RM snatch

4) WOD
"Hope"
3 x 1 min rounds of:
Burpees
Power Snatches (75/55)
Box Jumps (24/18)
Thrusters (75/55)
CTB Pullups
Rest

Score total reps

5) Closer:
2 x 1 min plank hold