GROUP PREP
500 Meter Row
5 Wall walks
5 Burpees
10 Dumbbell Strict Press (3 second pause and stretch at the top)
Barbell Warmup
STRENGTH
Deadlift
5-Rep Max
• Gradually build up in weight to this heavy set, taking as many attempts as you need to do so
• These reps should be completed without any pauses or resetting of the hands on the floor
WOD
3 Rounds For Reps:
1 Minute Thrusters (Rx + 115/75) (Rx 95/65) (Fitness 65/45)
1 Minute Power Cleans
1 Minute Lateral Bar Hops
1 Minute Push Press
1 Minute Rest
STIMULUS
• You’ll work for 4 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
• Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
• Write down your reps for each round during your 1 minute of rest
MOBILITY
Kneeling Split
Butterfly Stretch
Laying Front Rack Stretch
CrossFit Reserve 