Tuesday's WOD

Warm-up

Row 20 Calories

10 DB Push press (medium weights)

10 Wallball shots

10 SDLHP’s w/KB

10 Box jumps

Row 20 Calories

Stretching and discussing class for the day

Strength/Skill

No strength…. Prep for FGB! (Select weights, modifications, etc.)

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)


Sumo deadlift high-pull, 75 pounds (Reps)


Box Jump, 20" box (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.

Recovery

Short Stretching and Mobility Sequence