WOD: Sunday, December 3rd, 2017

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Warm-up: Group Dynamic
  • 2 Minutes of Continuous Movement
  • 1 min of High Knees and Butt Kicks (alt every :15)
  • 1 min of Arm circles big and small, forward and backward (alt every :15)

Pre-Game: 3 Rounds
  • 6 Wall Balls (20/14)
  • 6 Sumo Deadlift High pulls (75/55)
  • 6 Box Jumps (20″ box)
  • 6 Push Press (75/55)
Workout: “Fight Gone Bad” 3 Rounds (1 minute Stations)
  • A. Wall-balls (20/14)
    B. Sumo deadlift high-pull (75/55)
    C. Box Jump (20″ for both)
    D. Push-press (75/55)
    E. Calories on rower
  • F. Rest
Keep a running count every round, add up total at the end of 3 rounds and that is your score.
Strength: Yoke Carries
  • Max weight Yoke carries for 25 feet
Core: 3 Rounds
  • 30 Muffin Toppers
  • 15 V-Ups