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