WOD | 30.01.2018

“Fight Gone Bad!”
3 Rounds Of:
Wall Ball 9/6kg
Sumo Deadlift High Pull 35/25kg
Push Press 35/25kg
Row (calories)

☆1 Minute AMRAP on each station
☆☆ 1 minute rest after rowing

StrengthWOD
EMOM for 20′
3 *Front Squats @50%-60% of 1RM
30″sec Hollow Body

*Front Squats is as follow.
Your standing tall, Squat half way and hold 4″sec, continue squating down to bellow parallel and hold 4″sec, stand. Do this a total of 3 reps.