A. Group warm up
B. WOD demo
C. 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)
• Rest 1 minute
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.
**IF YOU DROP YOUR BARBELL FROM ABOVE YOUR SHOULDERS, FOLLOW IT DOWN TO THE GROUND WITH YOUR HANDS TO PREVENT IT FROM SKIPPING INTO THE WALL OR YOUR NEIGHBOR **
D. Cool down
Source: Workout Of The Day
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