Tuesday 9/13/16 - “Like a fight gone bad.” B.J. Penn

MAIN WOD

W: 800m Run

10:00 @ Easy Pace:

10 Goblet Squats w/Counterbalance https://www.youtube.com/watch?v=ssAEKwJW4iw

10 Perfect Burpees

10 Hollow Rocks

50 Single Unders + 15-20 Double Unders

"Fight Gone Bad!"

Three Rounds of 1:00 of Each:

Wallball (20/14)

Sumo Deadlift High-Pull (75/55)

Box Jump (20")

Push-press (75/55)

Row (Calories)

--1:00 Rest--

FITNESS CLASS

F-1: Back Squat

2-2-2-2-2

F-2: 18:00 AMRAP

10 Push Ups

15 Sit Ups

20 Lunges

40 Double Unders or 80 Single Unders