Warm up: Basic (row and jumprope)
WOD #1 : 1 mile sprint for time
WOD #2 : bench marks 1-1-1( 3 tries at a 1 rep max)
Bench press
Snatch
WOD # 3 : Fight Gone Bad
3 rounds of 5min (1min ea at 5 stations) with a 1 minute rest
(add all reps per round)
-push press @ 75#
-pull ups
-box jumps @ 24"
-abmat sit ups
-row for calories (7)
