7.08.2020

W.O.D. 7.9.20








Zoom with Us!
(7am)
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters)
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

Join us at the gym TODAY (12:00 PM, and 4:30/5:30 PM) for our "Soft Opening" and second "Welcome Back Week" - FREE for anyone!

"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)


 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.

Cash out:
Accumulate 20 Ring Dips
Quote:
"Gratitude is not only the greatest of virtues, but the parent of all the others." 
- Marcus Tullius Cicero

3 comments:

Jenna said...

Noon
Pam g 341 rx
Dana d 301 rx
Ana c 311 rx
Pete d 301 rx
Colette 335 rx
Susan 210 (17”)
Gordy 253 (14#)
Jen c =)
Joe m 219 rx
Jill h 237 rx

Aimee Lyons said...

4:30
Roberto 244 RX
Donna 254 45#
MAK 230 rx
Jenna 274 rx
Olan 244 rx
Katelyn 230 35# 17"
Mike Mit 231 65#
John Mc 221 65#
Remer 338 rx

Jenna said...

530
Sarah j 199 rx
Chris l 259
Sabrina l 229 (35, step)
Gia 214 rx
Laura s 220 (40, 17” step, 10#wb rom)
Jess S 211 rx
Raj 239 Step up
Samson 254 rx