**This is one of my personal favorites** Go at 80-85% through the first round and then try to keep up with yourself in the 2nd and 3rd rounds.  :)

"Fight Gone Bad!"

Three rounds of:
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)

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.

Add your points and post them to comments.

Homework - Before Class

Work up to Hang Squat Clean @ last week's weight plus 5#

Homework - After Class

Accumulate 30 toes to rope ... yes, rope. 


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