WOD “heads”
17 minute AMRAP
5 Press – 5 back squats – 5 Pendlay row – 5 RDLs. Bar load is 70% of your press 1rm.

WOD “tails”
Matt’s Fight Gone Bad
3 rounds – 1 minute each
Wallball (20/14), SDHP (75/55), Box jump (20/16), press (75/55), prowler push (heavy/heavy) for yards.

When you get to the gym, you’ll flip a coin to determine your WOD.