Friday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

"Fight Gone Bad"

Push press (75/50)

Box jumps (20 inch)

Wall balls (20/14)

Sumo deadlift high pulls (75/50)

Row for calories

1 minute of work per exercise.  Each rep/cal counts as a point.

1 minute rest between rounds.

3 rounds. 

Reps
Posted on Friday August 11th, 2017
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