Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/12)
10 toes to bar
10 back extensions
Strength:
Push jerk 5x3
WOD:
"Fight Gone Bad"
Push press (75/55)
Box jumps (20 inch)
Wall balls (20/14)
Sumo-deadlift high pulls (75/55)
Row for calories
1 minute per exercise
Each rep/cal counts as a point
3 rounds
1 minute break in between rounds
Post total points to white board
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