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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