Friday 072117


Published July 21, 2017


PreWod

Warmup (total time 20 min):
3 min Box Breathing (5 count)
hips, shoulder, wrist mobility

"Fight Gone Bad!" Total (17 min)
Three rounds of 1 min at each station ( 1 min rest after completion of 5 stations)
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, (#75/55) (Reps)
Box Jump, 20" box (Reps)
Push-press, (#75/55) pounds (Reps)
Row (Calories)
*score total reps

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.



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