Friday 6/20

“Fight Gone Bad!”

Three rounds for reps of:

1 minute of each:
Wall-ball @20/14
Sumo deadlift high-pull @ 75/55
Box Jump @ 20/18
Push-press @ 75/55
Row (Calories)



The BIG demo is happening this Saturday after the morning classes.


If you’d like to have a hand in the fun come on out on Saturday morning around 11! Do you have a saws all, power drill or any other useful demolition tools? Bring them in too!

Since this is the last Friday we’ll have the current wall I thought we ought to do a decent send off. What better way to do that then with some wall ball for everyone!

If you’ve never experienced Fight Gone Bad before you’re in for a special treat.



Back extension, 2×16 reps (slow and controlled)

Banded tricep kick backs x 50 reps each arm

GHD sit ups, 2×20 reps


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