WOD~
Part 1....
Back Squat 10-10-10

Part 2...
Tabata Rowing

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WOD~

Bench Press 3x5

THEN...

7 Rounds:

5 HSPU

7 Ring Dips

9 True Push ups

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WOD~

21-15-9

Shoulder to overhead anyway (135/95#) (ex: press, push press, push jerk)

Lateral burpees over paralletes

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LET THE BODIES HIT THE FLOOR!

The aftermath of Fight Gone Bad! Wasn't it fun???? I love this stuff!

WOD~
FS 3x5

THEN....

AMRP12

5 plyo push ups

10 KTE

15 Box Jumps

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THANK YOU!

IT WAS A GREAT FIGHT! Thank you for all who participated, cheered us on, and everything else! Once again, it was a great time had by all. We had some returning faces, some new faces, and some weary, exhausted faces! :) However, I personally am proud of our little make shift box for fighting through this and raising the money we did. As of 7pm Saturday night, we raised $1560! The causes are all amazing and two of them are personally close and true to my heart. For that reason, I say thank you! We hope you had as much fun as we did. Mark it in your calendars for next year.... last weekend in September is our FGB!

WOD~
OHS hold 15 sec on top, squat 3, hold 15 on bottom of 3 squat. Get yourself comfy "in the hole"!

THEN....
AMRP 20
5 DL (135/95#)
5 Cleans
5 FS
5 PP

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REMINDER FGB5 THIS SATURDAY!

This Saturday is the FGB5! We will meet at the OCPD and the event will begin at 9:00 am. Make sure to register under the team name "the conviction". http://www.fgb5.org/ See you there!

WOD~
Push press 2x5 (try to maintain the same load for both sets) ~untimed
THEN...

5 rds (this is the timed portion)
5 squat clean to thruster (135/95#)
10 chest to bar pull ups

THEN (If time allows)...
Push Press 2x5 (try to maintain the same load used above for both sets) ~untimed

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LEGS!

Time to work on our legs!

WOD~ 3 rounds:

800m run

50 walking lunges (25 each leg)

20 box jumps

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