WARM UP – MOBILITY
Big dynamic stretch
Warmup WOD movements
Partner up and share equipment, partner 2 starts when partner 1 begins push press
WOD A
Choose one of the following…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
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
3-4 super sets:
8-10 SA DB bench press /side
8-10 SA DB bent over rows /side
– rest 1:30-2 mins –
