WOD NOTES
Fight gone bad style…
Fitness and Performance
3 sets for reps
60 sec DU
60 sec KB Swings 24/20
60 sec Wall balls 20/14
60 sec Burpees
60 sec Plank on rings
60 sec Rest
Sport
Dynamic prep
Prayer stretch x 60 sec
Wrist mobility x 60 sec
Indian club circles x 20
Power clean + Hang power clean
5 x 1 @85% (of power clean)
BTN Jerk
Build up to 1 RM
BTN Push press
Build up to 5 RM
Clean grip deadlift
4 x 6 @75%
