Strength/Skill: Push Press, 5 x 3, every 2 minutes

  • 3 – 5 second negative on each rep

WOD: Fight Gone Bad, 3 rounds

  • Wall Ball (20/14)
  • SDHP (75/50)
  • Box Jump (24/20)
  • Push Press (75/50)
  • Row Calories
  • 1 min rest
    • Perform each movement for 1 minute completing as many reps as possible
    • Record the number of reps you are able to complete each round
    • Start athletes at different locations to accommodate for the rower

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