FRI 11/13/20 WOD

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

“Fight Gone Bad” (Compare to 12/6/19)
L3
Wall-ball shots, 20/14#
Sumo deadlift high-pull 75/55#
Box jump, 20/16”
Push press, 75/55#
Cal Row
3 Rounds for Total Reps

L2
Wall-ball shots 16/12#
Sumo deadlift high-pull 55/35#
Box jump, 16/12”
Push press, 55/35#
Cal Row
3 Rounds for Total Reps

L1
Wall-ball shots 14/10#
Sumo deadlift high-pull 45/25#
Box jump, 16/12”
Push press, 45/25
Cal Row
3 Rounds for Total Reps