Fight Gone Bad
Or
Wendler Squats
6 min AMRAP
max burpees
every minute on the minute preform 12 Hollow Rocks
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Wendler Deadlift 3-3-3
Fight Gone Bad for those who haven’t done it.
“Petey K Special”
7 rounds for time
200m run
7 strict supinated pull-ups
15 ab mat sit-ups
This is in the 3 round format. Each Round Is 5 Minutes In Length, With A 1 Minute Rest In Between Rounds
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
10 Minute AMRAP
3 Power Cleans M-135 W-75
7 Chest To Bar Pulups
12 Air Squats
3 Rounds
30 Wall balls 20/12
15 Ring dips
400m run
Post WOD
Lacrosse ball calves
Roll upper back
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