Wednesday 26AUG14

1) Muscle-Ups
4 sets ME x Strict, dismount then, ME x Kipping

2) Fight Gone Bad, refer to 13AUG13

Three rounds of:
Wall ball shots, 20#/14# (reps)
Sumo dead lift high pull, 75# (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 of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep except on the rower, where each calorie is one point.

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