WOD
Warm-up
LXB Smash: Trap/Pecs/Shoulders & Adductor/Hips/Glutes
Dynamic Stretches
2 Sets
10/8 Calorie Row
10 Dive Bomber Push-ups
10 Alternating Jumping Lunges (scale: Jumping Squats)
10 Empty BB Hang Muscle Clean to Press
Conditioning
Fight Gone Bad (Score For Reps, 3 Rounds)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.