20101006

WARM-UP
Shoulder Reset
Passthroughs x10
Rotator Cuff Warm-up
Overhead Stretch x5
Side lunge Stretch x5
Ring Dips x10

2 Rounds
TGU x5 Each arm
MedBall sit-up x10
Burpees x10

WOD
"Fight Gone Bad!"
3 Rounds
1 Minute Each Station; 1 Minute Rest Between Rounds
Wall-ball - 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75/55 pounds (Reps)
Row (Calories)
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.

MOBILTIY
Quad Stretch
HS Stretch
Lat Stretch