W.O.D. 12.7.18

"Fight Gone Bad!" 

Three rounds of: 

Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 

Sumo deadlift high-pull, 55/75 pounds (Reps) 

Box Jump, 20" box (Reps) 

Push-press, 55/75 pounds (Reps) 

Row (Calories)

Scaled version:
Wallball (10/14#) 
Sumo deadlift High Pull 35/55#
20" Box Step-ups
Push Press 35/55#
Row (Calories)

CLICK HERE to compare to (3.29.18)

CLICK HERE to compare to (6.4.18)

CLICK HERE to compare to (9.12.18)

 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.

ADVENT DAY 7:
Turkish Get Up
(max weight, most creative---all get a ticket)

Community Note:
Join us tonight for our Annual Holiday Party, Festivus!
Festivities begin at 5pm
(There will be NO 4:30, 5:30 or 6:30 class today, only the Holiday party!)

Quote: 

“The desire to reach for the stars is ambitious. The desire to reach hearts is wise.” 

 ― Maya Angelou