Saturday’s WOD will be at Penn Treaty Park.  See you there at noon.

Here’s the address.  Call if you need help finding it.

1341 North Delaware Avenue, Philadelphia, PA 19125

Weighted Pullup- 1,1,1

Turkish Get Up- 1,1,1

1 arm Barbell Snatch- 1,1,1

800m Run
50 Pushups
400m Run
50 16kg KB Swings
800m Run
50 Squats
400m Run
50 Floor Wipers

For time

<—Fight Gone Bad Page Added

Fran

Thruster 95 lbs
Pull-ups

21-15-9 reps, for time

Deadlift- 2,2,2,2,2

No class tonight my apologies but training for work is running late.

400m 1.5 pood KB Rack Walk
400m 1.5 pood Farmers Walk
200m Left arm/200m Right arm 12kg KB Waiters Walk
400m 1.5 Pood Goblet Walk

For Time

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Fight Gone Bad

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 Rounds for time of:

Ground to overhead- 70kgx10
Run 400m