2023-12-11 WoD

WARM

400m run
std warmup
several of each of movements below

MAIN

A. "Fight Gone Bad" - 3 rounds for reps:
{
1 min Wallball 20#
1 min SDHP 75#
1 min box jump 24"
1 min PushPress 75#
1 min row
1 min rest
}
Round 1: 20, 15, 15, 20, 14 = 84
Round 2: 18, 15, 12, 22, 12 = 79
Round 3: 18, 16, 10, 20, 12 = 76
Total: 239: (not my best, but a few reps better than last time I did it)

B. 3 rounds, not for time:
{
20s HollowHold, 40s rest
30s bicycle kick, 30s rest
40s flutter kicks, 20s rest
}