DESCRIPTION

Welcome to my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

Row 500 meters

Dumbell Complex:

  • 10 Stiff Leg Deadlift
  • 10 Bent Over Rows
  • 10 Hang Power Cleans
  • 10 Push Press

II. SKILL

5 sets of 1 legless rope climb + 1 rope climb

III. STRENGTH

Bench Press 2-2-2-2-2-2

Weighted Pull-Up 2-2-2-2-2-2

IV. METCON

“Fight Gone Bad”

3 rounds of:

  • Wall Balls (20/14) for 1 minute
  • Sumo Deadlift High-Pull (75/50) for 1 minute
  • Box jump (20/12) for 1 minute
  • Push Press (75/50) for 1 minute
  • Row for Calories 1 minute

Rest 1 minute between rounds