Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

30 DUs

400m run

500m row

 

Set up and Warm up for WOD: 10 mins

 

WOD: “Fight Gone Bad”

17 min running clock:

3 Rounds:

1 minute of Wall Balls 20/14, 10’/9’

1 minute of Sumo Dead Lift High Pulls 75/55

1 minute of Box Jumps 20/20

1 minute of Push Press 75/55

1 minute of Calorie Row

1 minute rest

 

Score = total reps from all three rounds

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