Friday 12-5-14

 In WODs

Warm up 

Coach’s Choice 


Room Set up and Movement Review 


“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps) – same for male and female
Push-press, 75/55 pounds (Reps)
Row (Calories)

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.


Travel WOD 

3 RFT: 

Run 400m

50 Squats

25 Pushups



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