Strength / Skillwork

Back Squat
5-5-5-5-5
Warm-up with BB
50-60-70-80-90%

WOD

Fight Gone Bad Style
3 Rounds through of 1:00 intervals with as many reps at the following 5 stations:

• Ball Slam
• Dips
• Russian KBS
• Pull-ups
• MB Squat Clean
• REST

Competitor: 50/30# SB, Ring/Bar Dips, 55/35# KB, C2B, 30/20# MB
Athlete: 30/20# SB, Dips with a new blue band for assistance, 35/20# KB, Pull-ups, 20/14# MB
Fit: 20/15# SB, Bench Dips, 30/20# KB, Ring Rows, 14/10# MB

Shirts for the Black Ops: Going Dark competition on Saturday, November 12th. Sign-up here.