092917

Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

Depth Jumps 5×10

WOD
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
100m
20 Air Squats
100m
10 Air Squats

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092817

Warm Up
1200m

Standing Dead Lift High Pull (SDLHP) 3×10
Fight Gone Bad Explanation

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24″/20″
SDLHP 24/20
Ball Slams 20/12
Jump Rope *add a zero to the above numbers