“HOPE FOR CURES”
3 rounds – Fight Gone Bad Style WOD
Each round is 5 minutes total. At the end of each minute, switch to the next station quickly as the clock does not stop. At the end of the 5 minute round there is a 1 minute rest. Below are the stations.
Burpees
75 lb Power Snatch
Box Jumps
75 lb Thruster
C2B Pullups
Warm Up: Run or Row 500m
Then, 3 round as comfortable of:
15 squats
10 push press
Skill: 1 min squat test – full range of motion squats AMRAP 1
WOD: EMOM 15
Sprint 50 ft
10 KB swings @ tough
NO CLASS TODAY
Happy 4th of July!
Warm Up: AMRAC 8
10 burpees
8 pullups
6 K2E
Skill: 10 min – Standing Long Jump (10-12 jumps) score longest jump
WOD: 3 rounds for time:
Run 400m
20 pullups
30 box jumps (NTE 24″)
Warm Up: – AMRAC 8
10 burpees
8 pullups
6 K2E
Skill: – 10 min – standing long jump ( score longest jump )
WOD: – 3 Rounds for time:
400m run
20 pullups
30 box jumps
Warm Up: – AMRAC 8
10 sit-ups
10 back extensions
10 KB swings – NTE 45 lbs
Skills: – 40 yard Sprints @ 100%
5 X – rest 2 min between sprints
WOD: – Deadlift – 1 RM Testing
