Wednesday's WOD

Warm-up

Row 20 calories

10 Wallball

10 Box jumps

10 Push-press

10 Sumo deadlift high-pulls

30 Jumping jacks

Stretching and discussing class for the day

Strength/Skill

Find weights for TFGB!

WOD

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Recovery

Short Stretching and Mobility Sequence