WARM UP
Row 500
3 Rds
5 Cal Swim
10 KBS
10 Air Squats
Dynamic Stretch
STRENGTH
Strict Press
Warm Up Set
10-8-6-4 Max effort hold on the last rep of the day
WOD
Three rounds of:
• Wall-ball, 20/14 (Reps)
• Sumo deadlift high-pull, 75/55 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75/55 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.
