Wednesday WOD

Fight gone bad style
3 Rounds 1min per station
Knee to elbow
box jump 20/20
Row calories
Thruster 20/15
Assault bike calories
wall ball squat clean
1min rest
*score = total reps


Olympic Lifting
1 power clean + 2 hang squat clean + 2 front squat

Friday WOD Fight Gone Bad

Fight Gone Bad
3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs,10 ft

Sumo Deadlift High Pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs Row (calories)

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.