In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Fundamentals – Review of movements and scales

Part 2 – Conditioning: “Fight Gone Bad (..and Worse)”

Performance:  …RX is ON

Each movement is performed for max reps in one minute. Perform for FIVE rounds.

  • Wall Balls (20/14lb)
  • Sumo DL High-Pull with KB (53/35lb)
  • Box Jumps (24/20″)
  • Push-Press (75/55lb)
  • Row for Calories
  • Rest

Fitness:

Each movement is performed for max reps in one minute. Perform for three (to five) rounds.

  • Wall Balls
  • Sumo DL High-Pull with KB
  • Box Jumps or step-ups
  • Push-Press
  • Row for Calories
  • Rest