Sept. 27, 2016

Warm Up:
500 M Row and Airdyne

Strength: 
Back Squat 3x3x3x3x3
Starting at 70% and go up

WOD: 
"Fight Gone Bad"
3 Rounds for total of 17 minutes
1 minute Wall Balls (20/14)
1 minute Sumo Deadlift High Pull (75/55)
1 minute Box Jumps (20")
1 minute Push Press (75/55)
1 minute Row for Calories
1 minute Rest

Perform 1 minute of work 
at each of the 5 stations. 
Move immediately to the next 
station after 1 minute. 
The clock does not reset 
or stop between exercises. 
One-minute break is allowed 
before repeating each round. 
One point is given for each 
rep, except on the rower 
where each calorie is one point.
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