Warm-up
Dynamic warm-up; coach led
Focus on warming the body and prepping for the WOD
Include plyometric movements as well as full range dynamic drills
Mobility
4 minutes of banded mobility
WOD
“No negotiations”
Fight Gone Bad Style
24 minutes
1. Cals on a rower
2. Wall balls
3. DU’s
4. Rest
1:00 at each station. Max reps during that minute. Score at the end is total reps.
Accessory Work
3 or 4 rounds
10 weighted sit-ups
10 back extensions
