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WOD- August 22, 2016 – Fight Gone Bad

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Dynamic Warm up –

Spiderman/groiner stretch, Couch stretch, arm circles

then

2x

5 wall balls

10 pull ups

15 GHD sit ups

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wm 14#/9′ Wall ball, 20″ box, 55# sumo/push press

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