As a reminder of warmer days... today's wod is Fight Gone Bad! Be ready!
WOD~ "Fight Gone Bad"
3 rds of 1 min at each station:
Wallball
SDHP (75/55#)
Box Jump
PP (75/55#)
Row for calories
Rest


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WOD~
5 rds
20 ball slams
15 standing broad jumps
10 pull ups

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HAPPY BIRTHDAY MIKE!

If you see Mike, wish him a happy birthday! He celebrated his birthday this past Saturday. You are 21 years old, right Mike?

WOD~
5 rds
10 BS
10 Clapping Push Ups
10 Calorie Row

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Snatch practice

WOD~
Squat Snatch practice (15 min -> move up in weight only when you have nailed a snatch w/o pressing the bar and you are catching it at/below 90)
Then...

AMRP15
5 Snatch Grip Deadlifts
7 Snatches
9 OHS

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WOD~
Deadlift 3x3
Then...

5 min row for calories
4 min box jumps
3 min slamballs
2 min push ups
1 min pull ups

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WOD~
Thruster 5x1
Then....

5 rounds
5 thrusters (95/65#)
10 burpees

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The Chief

WOD~ "Chief"
5 Rounds of max rounds in 3 minutes:
3 power cleans
6 push ups
9 squats
1 min rest

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