WOD:

“Fight Gone Bad!”

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Comp Rx:

1. Push Press Build to a 1 Rep Max For the Day

2. Gymnastic Conditioning AMRAP 7: Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

3. Conditioning AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)

4. Midline Not For Time: 30 GHD Sit-Ups :30 Second L-Sit Hold 20 GHD Sit-Ups :20 Second L-Sit Hold 10 GHD Sit-Ups :10 Second L-Sit Hold L-Sits do not need to be straight – these are total numbers that we are accumulating towards.