Thursday 6/8/17

Met-Con- Benchmark WOD

 Warm-up:  400 m Run, Leg Swings, 8 Spiderman Lunges, Straddle (windmill stretch), Puppy Dog, PVCs

Specific:  Go Over every movement then 1 Round of each: 5 Reps

 "Fight Gone Bad"

3 Rounds:  18 Total minutes---Score is total number,  ex:  355

1:00 at each station:

Wallballs (20/14#)

Sumo Deadlift High Pull (75/55)

Box Jumps (20")

Push Press (75/55#)

Row for Calories

Rest