140429 ~ Fight Gone Bad

Strength:

Benchpress

 EMOM x 3 min

5 @ 60%

then...

10 min to find 3RM Split Jerk

Conditioning:

"Fight Gone Bad"

Complete 3 rnds for Max Reps

1 min Wall Ball (20/14#)

1 min Deadlift (75/55#)

1 min Box Jumps (24/20#)

1 min Push Press (75/55#)

1 min. Row for Calories

1 min. Rest

Cash Out:

100 Atomic Situps

50 Superman's with 5s hold at the top.

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