• 10/22/2013

    Fight Gone Bad!!!

    [youtube http://youtu.be/uuF6WMR4LQs]

    Warm-up
    Inchworms down & back oly platforms
    to start each round of the following:

    15-12-19

    V-ups
    Supermans
    Leg Swings / Ea. Direction ea. leg

    WOD
    Run in stations 4 per group.
    Total reps + Calories. Record during 1 min rest
    Add up total of all 5 Rounds
    Fight Gone Bad Championship (Time)
    5 Rounds

    Wall-ball Shots (Reps), 20# /14#
    Sumo deadlift high-pull (Reps),  75#/55#
    Box Jumps, 24″/20″  (Reps)
    Push-press (Reps), 75#/55#
    Row (Calories)
    1-minute rest

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