WOD 07/23/15

Skill: Reverse hyper, education and application 

WOD: “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 will be performing 3 rounds. The stations are:

 Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/45 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/45 pounds (Reps)
Row: 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.

Post WOD mobility: Quads and shoulders

6:30 pm Mobility Class: Cancelled, just for today

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