MAIDEN WOD!!!

Warm-up

Group Dynamic Range Of Motion

Skill

Rowing Technique

MetCon

Fight Gone Bad

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Mobility

Banded 5-Way Shoulder Stretch

Karen Southwick