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Fight Gone Bad 6

16
Sep

Fight Gone Bad 6

Fight Gone Bad 6 is TODAY!  We still need your help!  Sign up here

You must be registered and raise some funds to participate (19 athletes so far)  – As of now we will run 2 heats in the 9am and 2 heats in the 10am class times.  We are able to run heats of 9 athletes at a time.  Please do not expect to be in the last heat of the day…someone’s gotta go first 🙂

WOD for Saturday 091711
“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  1. Wall Ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High Pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75 pounds (Reps)
  5. Row: Calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post Score To Comments
For the strength segment, perform 3 Muscle Ups on the minute for 10 minutes.  OR scale accordingly…2 on the minute, 1 on the minute, or 3 strict Ring Dips or 3 strict Pullups on the minute.  

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
2400m Tim Trial

MOBILITY WORKOUT and COMMUNITY WORKOUT will be held today at 11am!

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