WOD: Fight Gone Bad 3 Rounds of 1 minute at each of the following movements: Wall balls – 20lbs/14lbs Sumo deadlift high-pulls – 75lbs/55lbs Box jumps 20-inch box Push press – 75lbs/55lbs Row – for calories 1 minute rest between each round …
Work on something you’re not good at Team WOD: Alternating between 2 people complete a 5k 8 – 100m sprints (4 each) 8 – 400m runs (4 each) 10 – 100m sprints (5 each) Rest time is during partners run …
Front Squat 3-3-3-3-3 Get to a weight that is close to your max 5 Rounds of: 200m row rest 1:30
WOD: Heavy pull ups. 5-5-3-3-1RM AMRAP in 4min of: 12 sit ups 6 over the med ball push ups Rest 1min and repeat for 4 rounds