Re-Test Nutrition WOD Nutrition Challenge WOD "Fight Gone Bad" 3 Rounds for Time: 1:00 Wall Ball (20/14) 1:00 Sumo Deadlift High Pulls (75/55)(45/35) 1:00 Box Jump (20) 1:00 Push Press (75/55)(45/35) 1:00 Row for Calories -1:00 Rest- *Score = total reps completed after the 3 rounds. -Remember to complete this EXACTLY how you did it the first time.  Scorecards from the first time will be at the gym. Use the POST scorecard to record these new results.  Good luck!

PureFit WOD

Nutrition Challenge WOD "DB/KB Fight Gone Bad" 3 Rounds for Time: 1:00 Wall Ball 1:00 DB/KB Sumo Deadlift High Pulls 1:00 Box Jump (20) 1:00 DB/KB Push Press 1:00 Row for Calories -1:00 Rest- *Score = total reps completed after the 3 rounds. -Remember to complete this EXACTLY how you did it the first time. Scorecards from the first time will be at the gym. Use POST scorecards to record these new results. Good luck! MWOD PreWOD:  Ankle MOB- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. Repeat on same leg facing towards rack. 1 min each position. Repeat on other side PostWOD:  Barbell Smash:  Quad/IT band + anterior shoulder.  Spend 5 min mobilizing.