Congratulations to Ginger who competed her first muscle up last night!!
(Shame on Jeff who did not have the camera ready)
400m run or 500m row
5 Burpee Push ups
5 Right and Left arm Windmills forward
5 Right and Left arm Windmills backward
10 air squats
WOD: "Fight Gone Bad"
Three Rounds of:
Wall-ball 20lb/14lb, 10 ft. target (reps)
Sumo deadlift highpull, 75lb/55lb (reps)
Box Jump, 20" box (reps)
Push-Press 75lb/55lb (reps)
In this workout you move from each of the 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.
Let's get you guys on the leader board!!
504-861-0610 (call or text)
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