1/19/11 - FIGHT GONE BAD

1. WARM UP
- Speed Ladder
- Burgener Warm Up
- Skill Transfer Drills

2. SKILL & DRILL
5-5-5-5-5 reps:
- Front Lever
- Back Lever

2. STRENGTH

3. WOD - FIGHT GONE BAD
3-5 rounds for max reps:

- Wallball (20# @ 10')

- SDHP (75#)

- Box Jump (20")

- Push Press (75#)

- Row (Calories)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points together for a score.

4. MOBILITY WOD