Tuesday, July 2, 2013

2013-07-02

Meet upstairs at 1610 hours.

"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--rotate at about 50-55 seconds or you will mess with the rotation. One point is given for each rep, except on the rower where each calorie is one point. There is a FGB function on the clock.

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