Thursday 031915

Warm-up

3x

10 squats

10 sit-ups

10 presses w/bar

Strength

EMOMx10

10 jump squats + 5 strict pull-ups

WOD

Fight gone bad

Three rounds of:
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20/24″ box (Reps)
Push-press, 55/75 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.

Cash Out

5 min mobility of choice

VOD