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Fight Gone Bad Fight Gone Bad – Explained

“BLAKE” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to

Strength/Skill EMOM x 10 min: 1 Clean Pull+1Power Clean+1Push Jerk (70% 1rm) WOD Thruster 10-8-6-4-2 (135/95) (75/115) Sit up 50-40-30-20-10    

“CrossFit Total” Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1

Strength/Skill Hip Thrusts 5×5 at 135/95 WOD Complete as many rounds in 15 minutes as you can of: 50/25 pound dumbbell Push jerk, 5 reps 7 Box jumps, 30/24 inch box  

Strength/Skill EMOM x 10 1x Sn Pull+1 Power Sn+1 Snatch @ 70% WOD 9 rounds for time of: 225/185 pound Deadlift, 5 reps 5 Handstand Push-ups  

Strength Pendlay Row – 5 x 5 at 30% of your Deadlift 1RM Between Sets 20 Russian Swings – Go heavy but with perfect form. WOD –  Partner Up! 200m partner barbell carry (225/135) –  Carry the barbell any way you like. Then… Row (750m

WOD 40 Overhead Walking Lunges (OWL)(45/25) 200m Run 10 Dips 1/2 gasser Prowler Push (45s/25s) 30 OWL 200m Run 10 Dips 1/2 G Prowler Push 20 OWL 200m Run 10 Dips 1/2G Prowler Push 10 OWL 200m Run 10 Dips 1/2 G Prowler Push  

Strength Dead Lift 7 Sets of 3 @ 70% – Every 30 Seconds Then 4 Rds -30s Plank Hold, 15 secs rest WOD With a clock counting down from 12 min. 4 Rounds 10 Dead Lifts (225/155) 20 Wallball (20/14) 30 Dubz Finish time with