01/12/13: Fight Gone Array – Team Style

8am/9am

• Buy In (Teams of 5)- AMRAP 2 Double Unders – Total as a team (attempts count)
• WOD – (Teams of 5) – 3 Rds For Total Reps/Calories
  • 1 min – Airdyne – Calories
  • 1 min – Dumbbell Push Press (Sx – 30#/20# / Rx – 40#/30# / C-Rx – 135#/95# BB)
  • 1 min – Toes To Bar (Scaled – Knees to Armpit)
  • 1 min – Box Jumps (Sx – 20#/18# / Rx – 24#/20# / C-Rx 30#/24#)
  • 1 min – Kettlebell Swings – (Sx – 44#/26# / Rx – 53#/35# / C-Rx – 70#/53#)
  • 1 min – Rest
    • Teams has one person start at each station.  Keep a total for each round.  Add up individual scores at the end.  Teams are allowed to mix Sx/Rx/C-Rx)
• Finisher – 400m Run – Timed

Competitor Class – 10am

• Muscle Up Progression – 0:00-20:00 (Bands/Jumping)
• High Hang Power Snatch – 20:00-40:00 (Working Dip and Catch.  Focus on Feet)
• WOD – 40:00-60:00 (Multiple Heats)
  • 4RFT
    • 10 Dumbbell Snatch Alternating (100#/70#)
    • Run 200ft