Group: Set up and get your movements warm!
WOD: “Fight Gone Better”
5 1-minute cycles (no transition time between movements) with one minute rest between each of 3 cycles. Movements and rep counts are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.HANG POWER CLEAN: 75/55 pounds (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75/55 pounds (Reps)
5.Row: calories (Calories)
Start at any movement you like, but, you must continue in the order above (e.g. after the row, start wall balls)
MOB: Roll it all
Coach’s note: I’ve decided to not wince tomorrow watching the Sumo Deadlift High-pull deteriorate by round 3. I’ve placed a light Hang power clean to replace it. It’s more fun and works the same system.