WOD

«fight gone bad»

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

GYMNASTICS

10 rope climbs, entre series:

3 burpees / 3 strict pull ups / 3 hspu strict

WOD

«fight gone bad»

Three rounds of:

Air squats

deadlift 40/25

Box Jump

Push-press 35/20

Run 100m

GYMNASTICS

Rope climb practice