Categories
WOD

Back Squat & Fight Gone Bad

Back Squats or Deadlifts (Linear progression)

5-5-5-5-5

If you were successful with 5 solid sets of 5 last time move up 2.5k.

Inbetween sets set of strict pull ups or 5 negatives. Use rings for negatives if necesary.

Fight Gone Bad

3 rounds – 1 minute each station:

Wall Balls 9/6k
Sumo Deadlift High Pulls 35k/25k
Box Jumps 24/20
Push Press 35k/25k
Row Calories
Rest

Your score is total amount of reps for all 3 rounds. Tell the coach your total’s for each round in the 1 minute rest.

Finisher: Max toes to bar in 1 minute or Max knee raise hang from bar