Fight Gone Bad

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

Strength
5/3/1 Week 4
Back Squat
5 sets of static chin over bar holds (20 sec max)

WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


April 8th results:
Ezra 238
Julian 295
Jacob 149
Amanda 226
Elena 279
Hannah 262
Tshiefu 245
Linnea 231?