Warm Up

30:15 x 2 ea group

a. Walk out plank & reach

a. Down dog – cobra

b. Prone Russian twists

b. Alt SL touchdowns

c. Seated arm wall slides

c. DB shoulder rotation

Activation

E90 on 90 x 5 rounds 

• 1/1 Heavy Turkish Get Up + 3 Max Height Box Jumps

-then-

3 Rounds Ea Person of:

• 4 Neg. Pull ups (5-1-3)

Strength

3 rounds (est. 12-14 min)

a1. 10 Bench Press

a2. 8.8. Renegade Rows

a3. 15 MB Ab Toss – Wall

a4. rest 1:00

WOD: “Mostly – Fight Gone Bad”

3 Rounds of :

• wall ball
• sumo deadlift – high pull (E/65)
• box jumps
• barbell push press
• rower – calories
• rest

**Coaches Note: :40 second stations. clock does not stop