Warm Up
Crossover Symmetry Shoulder Activation
-20 Med Ball Cleans
-20 Burpees
-20 Calorie Row
WOD
“Fight Gone Bad”
3 Rounds For Total Max Reps in 17 Minutes
-1 Minute Wall Ball Shots
-1 Minute Sumo Deadlift High Pulls (Men- 75#/ Women- 55#)
-1 Minute Box Jumps
-1 Minute Push Press (Men- 75#/ Women- 55#)
-1 Minute Row (Calories)
1 Minute Rest then start over again for 2 more rounds
*You’re going for max reps here. Make a goal for 300+ reps!