Warm-up: Coach’s Choice
Strength/Skill: Spend 10 Minutes Jumping as High as Possible!
WOD: Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Stimulus/Focus: How hard can you push for 1 minute, or 5……… Compare your score from the first week of January if you did it.
Masters RX: 14/10 wall ball, 55/35 barbell, step ups
Cool Down: Alternating Tabata Superman/Hollow Rock Holds