Warmup: Coach-led DROM and stretches, then demo and perform all WOD movements for 2 rounds (30 sec on each movement) at reduced weights.
WOD: “Fight Gone Bad!” Three rounds of: (1 min on each exercise, rest 1min after a full round is completed)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″/16″ box (Reps)
Push-press, 75/55 pounds (Reps)
Cooldown, stretch, and post your score (reps + calories over all 3 rounds) to comments.