Warm Up
Mobility+3 Rounds : 5 Push Ups-10 Box Step Ups-5 Ring Row
Skill
Movements of the Met Con
Met Con
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. Box
End Of The Wod
Afap. Time Cap 5´
60 Kb Swing