“Fight gone bad”

 In Workout of the Day

WARM UP:
X2
30 sec
Squat hold then squats
Arm circles
Bar hang
Push ups
SLSU
Downward dog
SKILL:
Post WOD
3 Rounds Not for time:
16 Russian Sit ups with DB/KB (8R/8L)
20 Superman arch lifts
20 Monster walks backwards
10 Monster walks R
10 Monster walks L
WOD:
“Fight Gone Bad”
3 Rounds
1 min ME at each station
1 min Rest after Row
Wallballs ( 20/14 )
Sumo Deadlift high pulls ( 75/55 )
Box jumps ( 20” )
Push press ( 75/55 )
Cal row

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