Saturday's WOD

Warm-up

500m Row

10 Wallball

10 SDLHP

10 Box jumps

10 Push press

Row 100 HARD

Stretching and discussing class for the day

Strength/Skill

[Power clean] 3x5

Practice and find weights for each movement.

WOD

"Fight Gone Bad!"

Three rounds of:


Wall-ball (Reps)


Sumo deadlift high-pull (Reps)


Box Jumps (Reps)


Push-press, 75 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.

Add your points and post them to comments.

Recovery:

Stretch

Use foam roller or tennis ball, roll out tight spots