December 10, 2013

Great work today everybody.  I mentioned in one of the classes today how happy I am with how everybody is progressing and am looking forward to testing these improvements in the new year.  Keep working hard and you will be rewarded soon enough.

Today is our first go at a little WOD called Fight Gone Bad.  Let’s just say it’s named appropriately.

“Fight Gone Bad”

3rds

Wall Balls (20#)

SDLHP (75#)

Box Jumps (20″)

Push Press (75#)

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.