151208 Fight Gone Bad!

A. Warmup
Coaches talk about positions for each movement below. Organize into groups right off the bat. Groups A, B, should you need to manage people. Group A will start on WallBalls and Group B on box jumps. This will ensure that only 5 Bars are needed. If you want to do heats ensure that you start heat one explanation at 30 minutes into the session.

Get Equipment
AMRAP 4 Minutes
10 Wall Ball 20/14 10ft Target
10 Sumo deadlift high-pull 75 pounds (Reps)
10 Box Jump 20″ box
10 Push-press, 75 pounds

B. SWOD
Strict Press
15 x 65%

C. WOD
“Fight Gone Bad!”
3 Rounds with a running clock spend one minute on each below.
Wall Ball 20/14 10ft Target
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box
Push-press, 75 pounds
Row for Calories

D. Progressive Model
Handstand – Wrist Mobility Day 1
3 x 30 Seconds

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