Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Goal: Compare to previous score or set a new benchmark.

Such a classic benchmark for us to hit up. Those that missed the Grand Opening, here’s your chance to get a taste. There is an element of pacing on this workout but if you have been around for a while I would encourage you to simply go for it and trust in your fitness and recovery. Find strong and steady paces for each movement, break things up as needed, but minimize the rest between your work sets as you go through the workout. Compare to a previous score if you like, establish one if this is new to you, or don’t even count and work hard if you want to take some pressure off an old benchmark. Your call today.

Post Work
Adductor Stretch:
2-3 min
Couch Stretch:
2 min/side
Box Shoulder Stretch:
:60-90sec