WOD 12.23.13
Strength:
Deadlift, 5 reps EMOTM for 7 minutes @ 60% of 1 RM
WOD:
Fight Gone Bad
3 rounds rotating each min:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20IN box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
Post loads and total reps/calories to comments.