Part A: Plank Hold last week 3:30 in a weighted plank or 5 mins unweighted
'Fight Gone Bad'
1 min of max WB
1 min of Max SDHP 75/55
1 min of Max BJ 24/20
1 min of Max push press 75/55
1 min Max calories on the row
Rest 1 min
3 rds
Today's Workout (WOD):
Featured
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym