Fight Gone Bad

Warmup:

Dynamics

200/400m Run or Row

Shoulder Dislocates

2x10 Pushups

 

Skill:

Wall Crawl

HSPU Progressions

 

WOD

"Fight Gone Bad"

3 Rounds

1 Minute Per Station

1 Minute rest between rounds

-Row

-Wall Ball 14/20

-Sumo Deadlift High Pull 75/55

-Box Jump/Tire Flips

-Push Press 75/55

 

 

 

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