February 5, 2016

Friday

ANNOUNCEMENT: Don't forget our hour long ROMWOD class is at 11am on Saturday.  If you want to work on your flexibility come and join us. 

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 5 x 3 @ 85%

Rest 2 minutes between sets

METCON:

"Fight Gone Bad" TEAM EDITION!!!

FIVE rounds of:
1 Minute Max: Wall-ball, 20/14 pound ball, 10 ft target (Reps)
1 Minute Max: Sumo deadlift high-pull, 75/55 pounds (Reps)
1 Minute Max: Box Jump, 20" box (Reps)
1 Minute Max: Push-press, 75/55 pounds (Reps)
1 Minute Max: Row (Calories)

EXTRA CREDIT:

800M Run

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