Friday 7/4/14

“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: Class A: 20LB @ 10′, Class B: 14lb @ 10′, Class C: 8lb @ 10′, Class D: 4-6lb @ 8′
Sumo deadlift high-pull: Class A: 75lbs, Class B: 55lbs, Class C: 35lbs, Class D: 15lbs
Box Jump: Classes A & B: 20″, Class C: 20″ step ok, Class D: 10″ step ok
Push-press: same as SDHP
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


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