WOD: 3.26.16

Kreese: Sweep the leg. 

[Johnny stares at him in shock]

Kreese: Do you have a problem with that? 

Johnny Lawrence: No, Sensei. 

Kreese: No mercy.

 

DYNAMIC EFFORT UPPER BODY:

Bench Press @40% with chains for 8 sets of 3 reps

 

FITNESS: 

3 Rounds for Time:

  • 50 Russian KB Swings (53/35#)

  • 40 Box Jumps (24/20″)

  • 30 Sit-ups

  • 400m Run

PERFORMANCE:

3 Rounds for Time:

  • 50 Box Jumps (24/20″)

  • 40 Russian KB Swings (53/35#)

  • 30 GHD Sit-ups

  • 400m Run