TUESDAY 10-11-16

 

HAPPY 23 BIRTHDAY KAIOLI TITUS BRUN

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WARM UP 3X
1 MIN Row or run
SHPT
Goodmorning
Spiderman pushups
Jumping squats
Step ups
GYMNASTICS STRENGTH TEST
MAX STRICT PULLUPS
3 attempts
Rest as needed in between sets take your best score plug it into sugar wods gymnastic log.
WOD
“Fight Gone Bad!”
Three rounds of:
*Wall-ball, 20/14 pound ball, 10 ft target (Reps)
*Sumo deadlift high-pull, 75/ 55pounds (Reps)
*Box Jump, 20″ box (Reps)
*Push-press, 75/pounds (Reps)
*Row (Calories)
*1 MIN REST
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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