Warm Up
3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds
Partner WOD (Compare to 1/13/20)
“Fight Gone Bad!” – Partner Style –
**Share the work**
*Only one partner works at a time**
L3
90 sec Wall-ball shots, 20/14#
90 sec Sumo deadlift high-pull 75/55#
90 sec Box jump, 20/16”
90 sec Push press, 75/55#
90 sec Cal Row
-Rest 90 seconds-
3 Rounds for Total Reps
L2
90 sec Wall-ball shots 16/12#
90 sec Sumo deadlift high-pull 55/35#
90 sec Box jump, 16/12”
90 sec Push press, 55/35#
90 sec Cal Row
-Rest 90 seconds-
3 Rounds for Total Reps
L1
90 sec Wall-ball shots 14/10#
90 sec Sumo deadlift high-pull 45/25#
90 sec Box jump, 16/12”
90 sec Push press, 45/25
90 sec Cal Row
-Rest 90 seconds-
3 Rounds for Total Reps