Today we are retesting the baseline challenge workout, Fight Gone Bad! If you cannot make it today, no worries, you can make it up at any time this week.
A. Warm-Up:
Warm up each of the movement: Wall Balls, SDHP, Box Jumps, Push Press, Row
Run through 5 reps of each, rotating to each station
B. MWOD:
Couch Stretch – 3 x 60s each side
C. WOD:
‘Fight Gone Bad’
Three rounds of:
Wall-ball Shots (Reps), 20/14#
Sumo deadlift high-pull (Reps), 75/55#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75/55#
Row (Calories)
1-minute rest
D. Post-WOD Recovery:
Roll out the tired bits!
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