[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
-Box Breathing in,out,hold :5 x2
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[accordion title=”S&C WOD”]
-Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
20 in Push Press, 75/55 lbs Row (calories)
Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Max rep dead hang pull ups, quality reps. 3-5 sets.
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
FGB is a quality, light workout which is also quite long. Great combination of movements and you can do this RX.