11.5.13 "Cheap Shot"

SWOD:

1 1/4 Front Squat - 5x3@75% of your 1RM front squat

OH Lunges - 4x8@50% of your 1RM front squat

3 Rope Climbs

 -Coach Casey

WOD: AMRAP in 17 Minutes. The Goal is to Beat a Fight Gone Bad time of 17 minutes with 3 full rounds attained. Minutes of rest are given at 5-6 min, 11-12 min. YOU FINISH WHERE YOU LEFT OFF BEFORE THE MANDATORY REST. Aim to finish as early as possible.

22 KB Swings

22 KB SDHP w/ same KB

22 Box Jumps

22 Push Press (75/55)

22 Burpees

-the doll