WOD – Sunday 10/30

Dynamic warm-up; coach led
Focus on warming the body and prepping for the WOD
Include plyometric movements as well as full range dynamic drills

4 minutes of banded mobility

“No negotiations”
Fight Gone Bad Style
24 minutes
1. Cals on a rower
2. Wall balls
3. DU’s
4. Rest
1:00 at each station. Max reps during that minute. Score at the end is total reps.

Accessory Work
3 or 4 rounds
10 weighted sit-ups
10 back extensions

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