WOD Friday July 9th

Warm up of your choice

1. Push press: 5,5,3,3,1

2. “First round knock out”

1 round of fight gone bad

one minute at each station

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20″ box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)