Fight Gone Bad

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FREE Community Workout

THIS SATURDAY

9:30am

Dynamic Movement prep
Group warm up
50 n 50 Ghd
Muscle up practice
Swings
Turnovers
Wod.
“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.
MAD MOBI
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings.

 

 

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