PARKING ANNOUNCEMENT: If you are coming to the 4:30 or 5:30 pm class today. Please do not park in the coned off spots. If there is no parking you may park in the back of the gym behind the gate or in the lot next door. This is only on Tuesday’s as we work with our neighbors who keep late hours on this day. Thanks Precision!!
WARM UP:
3 Rounds
30 Double Unders (90 Singles)
10 Air Squats
10 Push Ups
Then:
5 Min. of Mobility
SKILL:
EMOM FOR 6 MIN.
4-7 Strict Pull Ups
LIFT:
Strict Press
5 @ 65%
5@ 70%
2 x 3 @ 75%
Pair With:
Bent Over Row
4 x 5 (Use your Strict Press weight)
WOD:
“FIGHT GONE BAD” (Compare to 6/25/13)
3 Rounds
1 Min. Max Effort at Each Station w/ 1 Min. Rest after each full round.
Wall Ball (20/14) (16/10) (10/6)
Sumo Dead Lift High Pull (75/55) (65/45) (55/35) (45/25)
Box Jump (20) (12)
Push Press (75/55) (65/45) (55/35) (45/25)
Calorie Row
*Add total reps for score.
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.
POST WOD:
Roll and Stretch
