12.5.13 "From 11/5"


Jerks - 5x2@90% of your 1RM

Behind the Neck Press - 5x3@60% of your 1RM jerk

30 Tire Sledge (per hand)

 -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