DATE – Saturday Aug 9th


Warm-up/mobility: Dynamic warm-up and stretch out, shoulder and hip prep / activation


WOD A) benchmark “Fight Gone Bad”

Complete 3 rounds for total reps. 1 minute at each station, with a 1 minute rest between rounds.


Wallball (20/14)

Sumo deadlift high-pull (75/55lb)

Box Jump (20”)

Push press (75/55lb)

Row (Calories)


Perform this WOD in 2 complete heats. Partner up then count and record reps for your partner while they complete the WOD. It is nearly impossible to record (or remember) your own reps while completing this WOD.