Wednesday, October 11, 2017

Warm up: 100 m run, 10 step ups, 5 push ups, 6 Spider-Man lunges, 10 pvc shoulder press, 6 Ghd, 6 hip extension. 3 rounds
Crossover symmetry

Strength: Front squat
               5-5-5-3-3-3

WOD: “FIGHT GONE BAD”
             On a continuous clock...
             3 full rounds of
         Min 1: Max wallballs 20/14
         Min 2: Max sumo deadlift high pull 75/55
         Min 3: Max box jumps 20 inch
         Min 4: Max push press 75/55
         Min 5: Max calorie row
         Min 6: rest
       (If you have never done sumo deadlift high
        pulls you can substitute deadlifts instead)

*SCORE IS TOTAL REPS/CAL ACHIEVED*