Warm Up: 2 rds of: 200m Run, 10-OHS 45/35 lbs, 10-Good Mornings 45/35 lbs, 15-Abmat Sit ups

Strength: Hang Squat Snatch 5 Rds of 3 Reps: increase weight each round. 10-15 min

WOD: “Fight Gone Bad”

3 Rounds of:

Wall Ball Shots 20/14 lbs 10’/9′

Sumo deadlift high pull 75/55 lbs

Box Jump 20″ for everyone

Push Press 75/55 lbs

Row for (Calories)


Each movement will last 1 minute, so rounds are 6 minutes long including the rest. It was designed to mimic a MMA fight with the time structure.

Athletes: Keep a running total of your reps during this WOD every round. Every rep for every movement equals one, same for the calories. Anything over 300 is respectable. ;) Write your rep totals after each round on the whiteboard during the rest and tally your score up after completion. Hint: make your money on the Push Press.

Coaches: We are limited to 4 person heats due to our rowers. All you have to do is stager the start by 1 min in waves of 4. You will have to stay on top of the one minute time transitions for every movement change. This WOD is 17 min long FYI. Set up the equipment assembly line style in lanes so there will be two bars set up per lane.