WOD-
Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Ball Shots 20#(14#) 10′(9′)
1 minute Sumo Deadlift High-Pulls 75#(55#)
1 minute Box Jumps 20″
1 minute Push Press 75#(55#)
1 minute Row (calories)
1 minute Rest
*Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations
SPRINT-
As many rounds as possible in 20:00 of
Run 400 meters
20 Dumbbell thrusters
15 Anchored ab mat sit ups
10 Burpees
