WARM UP – MOBILITY
1) 2 sets:
45 secs row
45 secs skipping
2) Big dynamic stretch
3) Tech SDHP & PP
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
— REST 5 MINS BEFORE STARTING “SURPRISE” WOD B —
WOD B
Surprise WOD B! After completing WOD A you’ll find out what it is!
