JEEEEEEEEEEERK

Warm-up
400m run
10 squats
10 jump squats
10 jump lunges
than pvc drills
15 pass thru's
15 body rotations left
15 body rotations right
15 split jerks


sWOD
Novice
Push Jerk
3-3-3-3-3-3

Advanced
Split jerk
3-3-3-3-3-3

FB/Competitor
Split Jerk
3-3-3-2-2-2-1

WOD
"Fight Gone Bad!"
Three rounds of:
1 Min max Wall-balls, 20 pound ball, 10 ft target (Reps)
1 Min max Sumo deadlift high-pull, 75 pounds (Reps)
1 Min max Box Jump, 20" box (Reps)
1 Min max Push-press, 75 pounds (Reps)
1 Min max Row (Calories)
1 Min REST

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.



FB/Competitor Conditioning
If you are feeling like a badass I invite you to do 5 rounds of fight gone bad.  GOOD LUCK!!!