Fight Gone Bad

Warm-up
500m row
50 air squats
40 sit ups
30 second plank
20 push-ups
10 pull-ups


Strength
Push press
5 sets x 3 reps


WOD

"Fight Gone Bad!"

Three rounds of:

1 Min of Max Rep Wall-ball, 20 pound ball, 10 ft target (Reps)

1 Min of Max Rep Sumo deadlift high-pull, 75 pounds (Reps)

1 Min of Max Rep Box Jump, 20" box (Reps)

1 Min of Max Rep Push-press, 75 pounds (Reps)

1 Min of Max Row for Calories

1 Min Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.