w/up
Run 800m
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 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.
c/o
20 double unders
Big Dawgs:
as RX’d
The Porch:
15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Pack:
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups
Puppies:
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups
