5 min DU Practice
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots
1 minute KB Sumo Deadlift High-Pulls 24/16
1 minute Box Jumps (20 in)
1 minute Push Press 35/25
1 minute Row (calories)
1 minute Rest
Rest 5 – mins
Block run time trial
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
