VOD
Joyful is the person who finds wisdom, the one who gains understanding.
Proverbs 3:13
WOD
FIGHT GONE BAD
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
ADDITIONAL WORK
Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike
Males – 5 x 15 Calories Slow, 15 Calories Fast
Females – 5 x 10 Calories Slow, 10 Calories Fast