WOD - June 23, 2012 - Saturday

Workout of the Day

Warm-up: 15-12-9 reps of:
* Cal row
* Box jumps (24"/20")
* KB Swings (53#/35#)

Strength: EMOTM 10 minutes:
* 1 Snatch @ 85-90% 1RM

Work Capacity: "Fight Gone Bad" 3 Rounds of:
* 1 minute max reps of wall balls (20#/14#)
* 1 minute max reps of SDHP (75#/55#)
* 1 minute max reps of box jumps (20")
* 1 minute max reps of push press (75#/55#)
* 1 minute max calorie row
* Rest 1 minute
Score is total repetitions across all 3 rounds; immediately move from one station to the next until the 1 minute rest period.

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