WOD: October 14th, 2017

Fight Gone Bad

Three rounds of:
• Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
• Sumo deadlift high-pull, 75/55 pounds (Reps)
• Box Jump, 20/16″ box (Reps)
• Push-press, 75/55 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. Scale movements as need.


Rope Climbs
Spend 5 mins going over technique: focus on bringing knees to chest, correct foot bite technique and how to come down faster.
Then, 6 min AMRAP:
Rope climbs
*Make athletes go in small groups, and have them alternating in an indian style fashion