New skills
- Goblet Squat
- Box Jump / Step-ups
- Floor Press
Skill review
- Thrusters
- Sumo-deadlift high pull
- Rowing for Calories
Warm Up
2 Rounds
- 200m run
- 10 arm cirlcles
- 10 frankenstein kicks
- 10 walking lunges
Workout of the Day
Fight Gone Bad (modified)
3 rounds for max repetitions
- 1 min thrusters
- 1 min sumo dead-lift high-pull
- 1 min box jumps or step-ups
- 1 min row for calories
- 1 min rest
After WOD Sesh coached by AJ:
– Skills
- KW OHS
- Sotts press
- narrow grip overhead squats
- Hand-stand hold, active shoulders
- Snatches from blocks
WOD
3 rounds (2 mins rest after each round)
- 500m row
- 10 reps each arm – KB Overhead squats (15#)
- 200m run
- 10 Overhead Squats (95#)
Everyday Fitness & Movement 
I think the 76 score is way off. But, I’m not sure what it should be, probably around 60 something-ish.
I though Sunday workout was good, definitely noticed I was tired and a little sore in the evening.