WOD Wednesday, November 21

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.

Reminder:  We are on a modified schedule on Wednesday for the holiday.  Morning classes will run as scheduled.  5:00 am and 6:00 am.  Because of the modified schedule please feel free to come and do your Daily WOD during the 6:00 am strength class.  The only class in the evening will be at 5:30.