Wednesday – September 5

3 Rounds 

1 Minute Wall Balls

1 Minute Russian KB Swings 

1 Minute Burpees

1 Minute Toes to Bar

1 Minute Cal Row

2 Minutes Rest

*Record total reps


Olympic Lifting – 615pm

A) Tall snatch 5 x 5

B) Hang snatch doubles to 85%


*”The “Fight Gone Bad” style of workout was created to mimic the intensity of a mixed martial arts battle.  Today we are training, so your rest period is doubled to allow for proper recovery before restarting the all-out battle.  Hollow rocks are part of the foundation of gymnastics – learn to do them properly and see the benefits ripple through your movements.