Hello, World!

WOD

"Fight Gone Bad!"

Three rounds of:

(1 minute rest after each round)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

*Score is total reps*


STRENGTH

4 Rounds

a. Alternating DB Arnold Press   8 per arm

b. Band Pull Apart     15

Michael DeMarcoComment