Thursday 24th October 2013: Fight Gone Bad

 In WOD

WARM UP:

3 Rounds of :

8 Stretch (30 Second Hold)

20 Flutter Kicks

20 Super Mans

WOD:

FIGHT GONE BAD

3 Rounds of every minute on the minute, one minute of each of the following movements with one minute rest after all 5 movements:

Box Jumps

Back Squats (45# and up)

Kettle Bell Swings (45# W; 55#M)

Wall Ball Shots (14# W; 20#M)

Ball Slams

 

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