9/4/14 – Thursday

Written by Joey Tudela. Posted in Fitness

WARM-UP

200 Meter run
Then
6 Rounds of:
6 Shoulder pass throughs
5 Jumping air squats
4 Ring rows

WOD

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Burpees (reps)

*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.

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