Stefanie
WOD
‘Fight Gone Bad’
3 Rounds for Max Reps of:
1 Minute Wall Balls (20/14#)
1 Minute Sumo Deadlift High Pull (75/55#)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55#)
1 Minute Row for Calories
1 Minute Rest
* Perform 1 minute of max reps at each of the 5 stations. Rest 1 minute after each round. Post the total number of reps completed over the 3 rounds to the whiteboard. Compare to 11.22.18.
Accessory Work
1. Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
2. Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike
Males – 5 x 15 Calories Slow, 15 Calories Fast
Females – 5 x 10 Calories Slow, 10 Calories Fast
