12/14

12/14

12/14

Warm Up

500 m Row / Run

20 GHD Sit Ups

10 PVC OHS

10 Arm Circles (fwd & bk)

3 - 30 Sec. Handstand Holds

Dynamic

 

Strength:

15 mins.

Back Squat

4 x 5 70%

3 x 5 80%

 

WOD

"Fight Gone Bad"

3 Rounds of Five 1 Minute Stations

for Max Reps/Calories

*Rest 1 full minute after each round*

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Rowing (Calories)

Score = Total Reps/Calories

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