190131 - “Fight Gone Friend”

 

Warm up:

Cardio

 

WOD: 5 Rounds 1 minute at each station for max reps

Rx:

Wallball Shots (20/14)

Push-ups

O/H Plate Lunge (45/35)

Burpees onto Plate

Sit-ups

Rest

Scaled:

Air Squats

Incline Push-ups

O/H Plate Lunge

Burpees onto Plate

Sit-ups

Rest

Sport:

Wallball Shots

Push-ups

O/H Lunge (95/65)

Burpees onto Plate

Sit-ups

Rest

 

Mobility:

Shoulder to Shoulder LAX

Calf Smash

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