FIGHT GONE BAD

A) WOD Prep:

Lax Ball x 60s each
- Pec insertion point
- Scapular
Then set-up and perform:
12 Wall Ball Shots
12 Sumo Deadlift High-pull (metcon weight)
12 Alternating Step-ups
12 Push Press (same weight as SDHP)
12 Calorie Row

B) WOD

"Fight Gone Bad"

3 Rounds of:

1:00 of Wall Ball Shots (20/14)
1:00 of Sumo Deadlift High-pull (Rx = 75/55, S = 65/35, 45/25)
1:00 of Box Jumps (Rx = 20*, S = Step-ups)
1:00 of Push-press
1:00 of Row (Calories)
Rest 1:00


Score = total reps

*Yes, Rx = 20" for both men & women

C) Extra Credit:

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns