Enjoy your long weekend. 9am Class and 10am Open Gym only today.

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

Games

“14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20/14 lb. to 10/9-foot target

30 Cleans 61/43kg

20 Muscle Ups

More info HERE

Hero

“Ned”

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle.

MOBILITY MONDAY