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Fight Gone Nasty - 5/9/23

“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

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