WARM-UP:
5 Min AMRAP:
5 Ring Swings, 5 Pushups, 5 Medball Cleans
Dynamic Stretch
STRENGTH:
Strict Pull-ups / Ring Dips
7+1 6+2 5+3 4+4 3+5 2+6 1+7
WOD: FIGHT GONE BAD
3 Rounds for Total Reps:
1 Min. Wallball 20/14
1 Min. SDLHP 75/55
1 Min. Box Jump 20″
1 Min. Push Press 75/55
1 Min. Row for Calorie
1 Min. Rest
Clock does not stop for transitions.
ICING:
Airplane to 30 and back.
KOT – Jefferson Curl 20 Reps
Mobility – Pigeon on the Wall