Friday September 28, 2018

GAMEDAY WEEK 5!
Top 5 Male and Female Rx scores will be put on the big board!

Warm Up
3-5 minutes on a machine
+
3 rounds
10 Air Squats
5/5 single leg glute bridge
50ft Monster Band lateral walk
+
2 rounds
5 Kip Swings 
10 Hollow Rocks
+
1 round
5 Empty Bar Thrusters
5 Power Cleans
5 Box Jumps
5 Pull Ups
​5 Cal AB

Mobility
Front Rack Stretch
Couch Stretch

WOD
"Fight Club"
3 rounds for max reps
1 minute of Thrusters 95/65
1 minute of Power Clean 95/65
1 minute of Box Jump Over 24/20
1 minute of Pull Ups
1 minute of Assault Bike Cals
1 minute of REST

*Score today is the total amount of reps completed
*This workout is a step up from the original workout "Fight Gone Bad"
*Every body will start at the top of this workout. If class is big we will waterfall in in groups of 5