20100603

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x6
Overhead x6
Perfect Stretch x6

2Rounds
Hang Power Snatch x10
Sit-ups x15
Dips x10
Jump Squats x10

STRENGTH
Press 3x5 @ 80+% 1RM

WOD
In this workout you move from each of 4 stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:
Burpees (Reps)
Tire Flips Alt Directions (Reps)
Ball Slams (Reps)
Sledgehammer Swings Alt Arms (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s 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.
Add your points