Sara Wood and myself will be competing at Trident CrossFit in Alexandria all day.. feel free to come by and check us out!
Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy)
For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or higher (can go to KB if needed) Complete 12 reps with right arm, then second set will be with left arm, but if going truly heavy and it is necessary to switch at 6 reps, that is okay.
Conditioning: Fight Gone Bad Style – 3 Rounds, total of 14 minutes 1 Minute wall Balls 20/14 1 minute sumo deadlift high pulls 75/55 | 65/45 | 45/35 1 minute box jumps 24/20 | step ups | lower height 1 minute push press 75/55 | 65/45 | 45/35 1 minute rest