5.3.2014

Saturday

Mighty Mites

Warm Up – 3 Min Jump Rope & Tabata Abs

Focus/Skill – Squat & Front Squat

WOD – Fight Gone Bad Modified – 2 Rounds

1 Min Wall Balls

1 Min KB Swings

1 Min Box Jumps

1 Min Push Press

1 Min Burpees

Top Dawgs

Warm Up – Fight Gone Bad Practice Rounds

2 Rounds – 30 Second Clock – 5 reps each station

Conditioning –

“Fight gone bad”
3 rounds for total reps:
1 min max wall balls (20/14)
1 min max sumo deadlift highpull (75/53)
1 min max box jumps (20)
1 min max push press (75/53)
1 min max calorie row
1 min rest