5 December 2013 – “Bodyweight Fight Gone Bad 2.0”

Warm-up: Run to W Alabama and back, 20 Air Squats, 20 Push-ups, 20 Lunges

Strength:  Benchpress 3,3,3,3,3,3 to a Heavy 3

WOD: “Bodyweight Fight Gone Bad 2.0” aka “I once got busy in a Burger King bathroom”
Three Five Minute Rounds of…
Reverse Grip Pull-ups
Decline Push-up feet on low box or 3/45 lb plates RX, chest to ground
Abmat Situps
Stationary Jumping Lunges
Jumping Squats, below parallel, feet must leave ground
For TOTAL REPS as in FGB RX or Scaled etc.

Cool Down:  25 GHD Sit-ups / 25 Back Extensions

 

12-5-2013