Warmup: ROM, dynamic stretches, move through each of the movements 5-8 reps each WOD: “Fight Gone Bad!” Three rounds of: Wall-ball (20/14#) Sumo deadlift high-pull (75/55#) Box Jump 20″ box Push-press (75/55#) Row (Calories) 1 min Rest between rounds. Keep track of your reps, they will be your score! (In this workout you move from more »
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