WORKOUT

“Fight Gone BaD”

3 Rounds for Reps of:

Wall Ball
Sumo DeadLift High Pull
Box Jump
Push Press
Row
Rest 1 minute between rounds.

Scaling Options:

Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jump

Performance Women/Fitness Men = 25kg push-press and sumo deadlift high pull, 14lb (6kg) wall-ball 10ft target and 20 inch box Jump

Fitness Women = 15kg push-press, 16kg sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)

Beginner = 7kg push-press, 8kg sumo deadlift high pull, Air Squat and 12 inch box jumps (step ups ok)

BENCHMARK TRAINING

Girl

“Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistols (One legged squats), alternating
15 Pull-ups

Hero

“Moon”

7 ROUNDS FOR TIME
10 hang split snatch 17.5/12.5kg rt arm
1 Rope climb 15ft
10 hang split snatch 17.5/12.5kg lt arm
1 Rope climb 15ft
ALTERNATE FEET IN THE SPLIT SNATCH SETS

HeroMoon

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

MOBILITY MONDAY