“Fight Got Nasty”
Group Warm Up: Coaches Pick
WOD: 1 min on each x 3 rounds
RXD Option: Must be completed as prescribed.
· Thrusters (35/25)
· Hang Power Cleans (35/25)
· Air Squats
· Push Press (35/25)
· DU’s *
· Rest
** If you do single skips half your score **
SCALED Option: Scale to suit.
· Thrusters (25/15)
· Hang Power Cleans (25/15)
· Squats
· Push Press (25/15)
· Single Skips
· Rest
5 mins Rest
Group Extras: Pick A or B
A - Strength Work: 12 mins to establish max weight
3 Power Cleans
2 Front Squats
1 Push Jerks
B - Cardio Work: 2 mins on / 2 mins off x 3
Bike – Max Effort
Ski – Max Effort
Row – Max Effort