Saturday, Nov. 18th, 2017


A) Warm Up

250m Row

30 second rotations x 2 sets

Jumping Jacks
Active Spidermans
Active Dive Bombers
Active Samson
Air Squats (Nice and slow)

B) Strength/Skill

Take 15 Mins to Find a 1 Rep Max

Full Snatch


Teams of 4:

Fight Gone Bad Style

3 Rounds (Rotating to Each Station, Each Person does each station 3 times)

1:00 Wallballs

1:00 Box Jumps

1:00 Push Press 95/65

1:00 Cal Row

1:00 Rest

*Score is total reps completed

*Relay style, 1 person starts on wallballs then moves to box jumps while the 2nd person starts wallballs etc…