WOD for Saturday, Dec 16, 2017

"Fight Gone Bad"

3 rounds for reps of

  • 1min Wallball 9kg/6kg
  • 1min Sumo deadlift high pull 35kg/25kg
  • 1min Box jump 50cm
  • 1min Push press 35kg/25kg
  • 1min Row (cal)

1 min of rest between rounds. Score is total about of reps completed in the three rounds.

Extra Credit 16-12-2016

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Hold on each side after each set of Hammer Curls/Pushdowns

Open Gym

Make a note of your achievements in 'Open Gym'