"Fight Gone Bad!" (BENCHMARK BOARD)
Three rounds of:
Wall Balls, RX-20#/10', 14#/9' (Reps)
Sumo Deadlift High-Pull, RX-75/55, II-65/45, I-55/35 (Reps)
Box Jump, RX-20" box for all (Reps)
Push Press, same bar (Reps)
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, on the rower each calorie is one point.