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Saturday 30/8/24 "Fight Gone Bad" WOD

Warmup Mobility

Squat therapy/Active Stretching


Establish a max Calorie ROW in a 1 min

(use as a benchmark for WOD)


"Fight Gone Bad" 3 x RFT

Wall Balls 5/8kg (10ft target)

Sumo deadlift high-pull, 25/35kg

Box jump, 20-inch

Push press, 25/35kg

Row (calories)

5 exercises in a 5 min round.

1 min rest before repeating.

Score on total reps and calories rowed

fight gone bad.jpg

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