Friday - WOD 250 - team fight gone bad

Group warm up
Line warm up (coaches choice)

Empty bar warm up
2 rounds
- 5 shrugs
- 5 high pulls
- 5 muscle snatches
- 5 behind the neck push presses

Strength
10 mins to find a heavy 1 rep clean grip deadlift

Metcon - team fight gone bad
In teams of 2 or 3 complete the following 4 rounds

Round 1  - 5 min row as a team, must switch every 20 strokes. Counting calories!

3 min break

Then
Rounds 2-4
Fight gone bad. Each round consists of 5 stations. 1 min at each station.  Team will rotate every minute
- wall balls 20/14
- push press 95/65
- box jumps 24/20
- push press 95/65
- row for calories
- 1 min rest

*the score for rounds 2- 4 are kept separately and will include a running total of the reps from each station plus the calories from the row.
*the target is 100 points per round.