Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:

Wall-ball  25 / 23/ 20

Sumo deadlift high-pull  20 /20 / 20

Box Jump, 20" box  22 /19 / 18

Push-press 20 / 16 / 14

Row (Calories)  12 /18 /18

Total 99 / 96 / 90 = 285

Post metcon:

50 135# bench press

50 dips

50 butterflies 35-45# dumb bells

50 incline crunches

50 each side of 50# side bends 

50 weighted crunches (machine)

Fight Gone Bad score of 300 is achievable.  I eased up on the SDHPs and fumbled on the row.  I underestimated the push-press.  The push-press felt good though and I will definitely work it in weeks I am not doing thrusters.  

Fight Gone Bad Demo: http://www.youtube.com/watch?v=iiO24RhqvNQ

Crossfit Push-Press: http://www.youtube.com/watch?v=h6oQLMcTGTo

Motivational song of the day: The Script - http://www.youtube.com/watch?v=dtgoDXEOxTM