September 17, 2013


Squat Clean: Complete 6 Reps at around 75% of your 1RM. 

If you are new to the olympic lifts work the Power Clean+Front Squat bar complex.  Work on riding the bar down into the bottom of a squat.  Start light and perform 3 lifts at each increment. 


“Fight Gone Bad”

Three rounds for reps of:
Wall-ball 20/14lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump 20/20″
Push-press 75/55lbs
Row for Calories

1 Minute on each station. Rest 1 Minute between rounds

Off Ramp WOD

We’re all doing the same movements today! Scale as needed and adjust the volume by rounds.