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OUR BLOG

Mon.9.1.14

By CoachBo | In WOD | on August 31, 2014

Happy Labor Day!  We will only have class at 10am today, so come get your sweat on!

Warmup:  Rom, 400m run, 15 squats, run through all the movements and do 3 – 5 reps each.

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.

Cooldown:  Roll out and stretch.

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