I would say this is a fight... GONE BAD, right? ;)

I would say this is a fight... GONE BAD, right? ;)

Warm Up

Mobility

Technique

Rowing Mechanics/Efficiency!

WOD: Modified Fight Gone Bad

3 Rounds

  • 1 min row for calories (each calorie is a rep)
  • 1 min thrusters (45/35)
  • 1 min burpees
  • 1 min KB swings Sumo Deadlift High Pull (SDHP) (53/35)
  • 1 min Box Jumps (24/20)

1 min rest between each round

*Athletes will go in 2-3 heats, the score is determined by total reps for all 3 rounds

CE

Kipping and Butterfly PU practice