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October 23th – Fight Gone Bad

By 10/22/2017No Comments

Warm-up – 10 Min cycle of following exercises: 10 Light wall balls, 2 reps bear complex w/your wod weight, 5-10 Low box jumps, 10 superman reps, 200m row


Benchmark WOD –  3RFT

1 minute Wall Balls (20/14)

1 minute Sumo Deadlift High-Pulls (75/55)

1 minute Box Jumps (24/20”)

1 minute Push Press (75/55)

1 minute Calorie Row

1 minute Rest

***To aid with space if necessary, stagger start by 3 minutes and partner up on equipment***

***Write each round on board during rest-Score is total reps***



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