12/9/22 – 221209

Group Warm up 

Group Mobility 

Strength – EMOM x 7: 2 sumo deadlifts  +5% more than last week! 

WOD ( Workout of the Day ) 

“Fight gone bad”

3 rounds for total reps

1:00 – Wall balls – 20/14lbs

1:00 – Push press – 75/55lbs

1:00 – box jumps – 20″

1:00 – Sumo deadlift high pulls – 75/55lbs

1:00 – Rest

*Work for :45-50 seconds and then rotate to the next movement.

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