TUE 8/12/25 WOD

Warm Up - 2 sets:  1:00 row - 8 inchworm push-ups - 12 alternating box step-ups - 16 air squats - 1 set:  1:00 row - 10 strict presses (35/45 lb) - 10 sumo deadlift high pulls - 10 box jumps - 10 wall-ball shots - 10 sumo deadlift high pulls (55/75 lb) - 10 push presses (55/75 lb)

WOD I – “Fight Gone Bad”
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-55/35# L1-45/25#
1:00 box jumps L3-20/20” L2-16/16” L1-12/12”
1:00 push presses L3-75/55# L2-55/35# L1-45/25#
1:00 row for calories
– Rest 1:00 between rounds

3 Rounds for Total reps

WOD II

On a 10:00 clock:
Machine of choice for distance
– Starting at :00 and again every 2:00, perform 10 burpees.

Total distance

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm