METCON
“Fight Gone Bad”
3 rounds for total reps in 17 minutes:
1 minute Wallballs (20lbs-10ft/14lbs-9ft)
1 minute Sumo Deadlift High-Pulls (75lbs/55lbs)
1 minute Box Jumps (24”/20”)
1 minute Push Press (75lbs/55lbs)
1 minute Row for Calories
1 minute Rest
ODD OBJECT CONDITIONING
Every 3:30 x 4 rounds:
:30 second Double Dumbbell/Kettlebell Front Rack Hold
3 Lengths Double Dumbbell/Kettlebell Front Rack Carry
1:00 Wall Sit
