It was a Blast having these Female Ontario Provincial Boxing Champs at CFK this past weekend who were in town for a training camp. They got to experience the WOD “Fight Gone Bad” before heading to the National championships in Victoria April 22-28. Good luck Ladies!
Today’s WOD
4 Rounds
400m Run
20 Hang Power Snatch 75/55
15 Ring Dip
10 Box Jump 24/20
This is a longer workout with a couple of higher skill movements. Try to move from movement to movement with purpose
Score: Time on Intensity
Scaling for Intensity
- Run / Row → Reduce Distance
- Hang Power Snatch → Reduce Weight → American KB Swing → Russian KB Swing → KB Deadlift
- Ring Dip → Reduce Reps → Banded Ring Dip → Ring Push Up → Tricep Push Up → From Knees → to a Box → DB Bench Press
Box Jump → Reduce Height → Step Over
