Warm Up:
200 m jog
Dynamics
Mobility
This wod will be stagger started in two groups, max 2 ppl per lane. All movements are to be done in order starting with wall balls, so as soon as person A has rotated to SDHP, person B starts their wall balls.
WOD:
"FIGHT GONE BAD": Compare to October 30, 2013
You will spend one minute at each station before rotating directly to the next station and continuing your reps. After ALL five stations have been worked, there is a one minute rest and then you get to do it all over again!!
This workout is total reps accomplished. If you have difficulty keeping track of reps, ask for a buddy or coach to record your reps each round for you.
3 rounds, 1 minute at each station
1) Wall Ball (20/14 to 10'/9')
2) SDHP 75/55
3) Box Jumps (24"/20")
4) Push Press (75/55)
5) Row (calories)
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