Strength:  Strict Press – 1 RM

WOD: Fight Gone Bad format  (1 M at each station…clock is running…then 1 M rest between rounds.  3 rounds total & for total reps)

  1.  Ab Mat
  2. Power cleans  95/65
  3. Thigh to parallel  (easy version of knees to elbows)
  4. box jump or step up 20″
  5. row for C.

These are Kelly’s favorite motions as digested by Laura Cooper.  It looks like fun.  Remember, don’t blame me.  It’s named Fight Gone Bad for a reason.