WARM UP – MOBILITY
** Grab a box, light DB’s & a wallball **
Big full body dynamic warmup
Warmup WOD movements
WOD A
FIGHT MUSIC
4 Rounds of 1 min per station, 1 min rest between rounds (19 mins)
Devil’s press 2 x 35/25lb
Box jumps 24/20″
Knees to elbows
Wallballs 20/14lb
- Fight gone bad style, score = total reps
WOD B
10 MIN MAX CALORIE ECHO BIKE
10 MIN MAX CALORIE ROW
10 MIN MAX CALORIE SKI ERG
Choose your poison: 10 mins max cals on a machine
