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Plate Warm Up

"FGB Style" - Plate Deadlifts, Plate Shoulder Press, Bent Over Row With Plates and Overhead Squat W/Plates

3 rounds, 30 secs per station, of: Plate Deadlift Plate Shoulder Press Bent Over Row With Plate Overhead Squat W/Plate Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

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ELEM, FIT, & ADV

Fight Gone Bad

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Nothing assigned for July 29, 2016