12.30.2014

SWOD

EMOM 10 MIN

EVEN: 4 OHS @ 80%

ODD: 20 BOX JUMPS

WOD

FIGHT GONE BAD

3 ROUNDS

WALLBALLS 20/14

SDHP 75/55

BOX JUMP 20

PUSH PRESS 75/55

ROW FOR 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.

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