Open Gym! Today we are testing out the CrossFit Benchmark "Fight Gone Bad." It is a classic CrossFit WOD and a great test to track your fitness and progress.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Metcon (AMRAP – Reps)
Day 14 Pull-up Challenge

-Isometric holds-

Perform a 8×3 set of pull-ups with a 5sec. Isometric hold at the half-way mark of the pull-up (triceps parallel with floor) for each rep. The goal with this option is to increase our time under tension and to increase positional strength in the pull-up. Choose an option where you can do 2-3 reps unbroken. Make it challenging. Record any relevant notes in Wodify.

On the last set do a Max-effort set of pull-ups without a isometric hold.

Record total reps into Wodify.