Friday 10-28-16

GYM NEWS: HALLOWEEN schedule = Morning classes ONLY.

GROUP WARM-UP:
400 meter run
then 4 rounds of
:15 jumping jacks
:15 air squat
:15 push up
:15 jump squat

WOD:
“Championship Fight Gone Bad!”

Five rounds of:
Wall-ball #20/14
Sumo deadlift high-pull #75/45
Box Jump 20″
Push-press #75/45
Row (Calories)
Rest

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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