wednesday

Warm-up

​3:00 Row 
(1:00 EZ, 1:00 Mod, 1:00 Hard)

Into…

AMRAP x 7 MINUTES
20 Deadbugs
8/8 Single Arm DB Strict Press
8/8 Single Arm DB Sumo Deadlift
8 Inch Worms + Push-Up

Metcon

Fight Gone Bad
3 rounds
Min 1: Wall Balls (20/14)
Min 2: Sumo deadlift high
pull (75/55)
Min 3: Box jumps (20")
Min 4: Push Press (75/55)
Min 5: Row (calories)
1 min rest b/w rounds
Score is total reps

Finisher

​EMOM x 8 MINUTES
Min 1 - 8 Seated DB Arnold Press
Min 2 - Max Diamond Push-Ups (1111)

(No Measure)