09:30 Kettlebell WOD

Warm up- 3 set of 8 ring rows

For time:
25 Burpees
25 Ab Mat Sit ups
25 Kettlebell SDLHP
25 Squats
25 Pull Ups
25 Dips
25 Kettlebell swings
25 Push Ups
25 Ball slams
25 Double unders

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Group WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 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.

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