"FIGHT GONE BAD"

Wall ball 1min (RX: 20/14lb)
SDHP 1 min (RX: 32/24kg)
Box jump 1 min (RX: 60/50cm)
Push press 1 min (RX: 35/25kg)
Row 1 min (Calories)
REST 1 min

3 Rounds for reps

11 rounds
8 lunges
8 squat jumps
1 box jump 30/"/24"
9 push ups
2 toes to bar
7 pull ups

Pre-WOD
3x5
Power Squat
Snatch Balance
O/H Squat
Push Up
Dislocations (PVC)

OTMEM for 10 Minutes
1 Snatch + 2 O/H Squats (65#)

WOD:
2 RFT
50 II Unders
25 KB Swings (53/35#)
50 Air Squat

Blah! Felt I did good with WOD, and forgot to check my time. Yelled out "time", it's on the board :) Legs tweaked for sure.

Takakyykky 4x3@70%

raakarive + raakatyöntö 5x(1+1)@70-

VAPU samaan vauhtiin 5x3@70-

Lisäpaino vatsat 100kpl

Long lap
100 pull ups
200 push ups
300 squats
Long lap

Bench press with uneven weights 4x 10 reps

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

WOD
5 rounds for time:
10 push ups
10 body rows

Alkulämmittely ja mobility

Harjoitellaan takakyykkyä

On/off 30s 3kierrosta
Viivajuoksu
Boxihyppy
Rengassoutu

Loppuvenyttelyt

3 x 12 L/R:
Bent over rows (with kettle bell)