WARM UP – MOBILITY
5 mins dynamic
2 rounds:
5 Double DB sumo deads + 5 upright rows + 5 SDHP + 10 push press
5 Russian box step-ups per leg + 5 box jumps
10 Jumping squats
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
——————–OR——————–
FIGHT GONE CRAY
3 Rounds of 1 min per station for total reps, rest 1 min between rounds:
Wallballs 30lb – 10′ / 20lb – 9′
Sumo Deadlift High Pull 95/65lb
Box Jumps 30/24″
Push Press 95/65lb
Row Cals
ACCESSORY
1) 3 super sets:
10-15 Hanging strict straight leg lifts to above parallel
15-20 Banded Sit-ups
20-25 Barbell side bends /side
-rest 60-90 secs
2) Crossover recovery
