Pre WOD

4 rounds

1:00 AMRAP double unders

1:00 AMRAP abmat situps

1:00 rest

Workout of the Day

“Fight Gone Bad”

3 Rounds for Total Score (reps + calories):

Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20″) for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of “Rotate” the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.