WARM UP – MOBILITY
Big full body dynamic; squats, jumps, push-ups etc.
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Review WOD, partner up, and get ready to go!
WOD A
FIGHT GONE BAD
3 Rounds of 1 min per station for total reps, rest 1 min between rounds:
Wallballs 20/14lb
Sumo Deadlift High Pull 75/55lb
Box Jumps 20″
Push Press 75/55lb
Row Cals
Everyone start on wallballs and move in order, second heat goes when heat one is starting the push press.
WOD B
With a partner complete 3 rounds:
10 ab-wheels each (partner holds a hanging knee tuck or L-hold)
20 med-ball sit-ups – anchor feet, tap ball behind head and in front of feet (partner holds a side plank, change sides at 10 reps)
30 flutter kicks – 15 each leg (partner holds a front plank *on rings if possible*)
*Scale reps/movements accordingly so that sets are unbroken
