Saturday, Oct. 3, 2015

100415 WOD

A. Group warmup

B. Mobility

C.  “Fight Gone Bad”

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

1:00 max reps at each station:

• Row (for calories)

• Push press (75/55)

• Box jumps (20/20)

• Sumo deadlift high-pull (75/55)

• Wall balls (20/14) to 10′ target

Three rounds with 1:00 rest between each; no rest with movement transitions. Total reps is score.