Oct 22nd On-Ramp Bootcamp WOD "Fight Gone Bad"

Tuesday October 22nd WOD

I turned 38 years old today! Great workout on my birthday :-)

Warm up

400m run ( 2 rnds 200m run .17)

10 sit-up

10 air squat

10 flash push-up

"Fight Gone Bad"

3 rounds: 1 min each

Thrusters 

Rnd 1: 20

Rnd 2: 20

Rnd 3: 20

Sumo deadlift high pulls

Rnd 1: 20

Rnd 2: 20

Rnd 3: 20

Box jumps

Rnd 1: 20

Rnd 2: 24

Rnd 3: 40

Body weight row

Rnd 1: 45

Rnd 2: 29