Athletes,

Tomorrow at 0900 Champs Kitchen will be visiting Fight Tonight with some tasters for you to partake. Come by and check out their paleo love!

Jared – FTCF

A. Warmup
5 Minute EMOM
Run across the Pit
10 Prisoners Squats
Run across the pit
10 Sumo Dead lift High-pulls with Kettle bell

B. WOD
AMRAP 30 Minutes
Big Dawg
2 Legless Rope Climbs(Start seated L-Sit if possible)
8 KB Snatches 70/53lbs
20 Wallballs 20/14lbs

AMRAP 30 Minutes
1 Seated Sled Pull
8 KB Snatches 53/35lbs
20 Wallballs 14/10lbs

Layout for the WOD

 

C. SWOD
Split Jerk
7 @ 65%
7 @ 75%
Becareful with loading. Go down in percentage if you cannot get to that perfect split percentage. Train movement and muscle will follow!

D. Progressive Model
Static Handstand