"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Colin and Phil doing 400m farmers walks with 40 lb weight vest and 55 lb bells.  Immediately after that they gave up the bells to shoulder 75lb and 100lb bags for a repeat.

Phil also scored an unprecedented 1624 on fight gone bad while wearing an 385 lb vest and a blindfold…on fire…and underwater.  The last two were made possible by Phil's ability to morph the basic laws of physics.  Phil felt he had to do this to even the playing field amongst the fellow competitors which he referred to simply as "Them".  Immediately after that Phil flew back to Mount Olympus where he and Chuck Norris quietly divide the world amongst themselves over a game of no limit texas hold 'em and a bottle of moonshine made from fermented corpses.  Phil had me post this as his strength prevents him from using a keyboard without it disintegrating as well as his overwhelming sense of modesty.

Good luck at the rest of  SF training bro.

For time:

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Front Squat 5-5-5-5-5

darins.net

Not sure if Darin is on the wall or taking the shot but its always cool to check out what he and his crew are up to on his blog when he is not in the gym with us.

As many rounds as possible in 20 minutes:

Double Tabata

1.5 Pood Kettlebell Swings
Push-ups

This is an eight minute WOD where  every minute you do 20 seconds of swings, rest 10 seconds, 20 seconds of push-ups, rest 10 seconds.  Keep track of total reps for score.

Rest Day

HAPPY HOLIDAYS!!!