Tuesday Group Strength and Conditioning

WOD = Fight Gone Bad!

3 rounds for max reps of:

-1 minute of wall-ball shots

-1 minute of sumo deadlift high pulls

-1 minute of box jumps

-1 minute of push presses

-1 minute of rowing (calories)

-Rest 1 minute


Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scaling Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

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