In front of a clock set for 12 minutes: 1 minute of 16/20-inch box jumps 1 minute of 45/65-lb. sumo deadlift high-pulls 2 minutes of 16/20-inch box jumps 2 minutes of 45/65-lb. sumo deadlift high-pulls 3 minutes of 16/20-inch box jumps 3 minutes of 45/65-lb. sumo deadlift high-pulls
At gym wod 8-9 am 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
At gym wod 6:30-9 am For time: 12-9-6 strict handstand push-ups 12-9-6 strict ring dips 15-12-9 push-ups *Complete 21 sit-ups after each set scale: For time: 15-12-9 dumbbell shoulder press 15-12-9 ju
At home wod Wod- 6 rounds 6 - kB, single leg deadlifts, either leg 6 pushups 12 hollow rocks Sub: db, 2:1 abmat sit-ups
