111104

Friday

Warm up:
row 250 (100 easy, last 150 sprint)
20 jump squats
20 kb swings
10 burpees
Run 200

Skill: Goat (10 mins)
On the minute for 10 minutes, do 1 to 3 reps of skill of choice. 
Ex. Pullups, pushups, pistols, rope climb, muscle ups, hspus.....

WOD:20 minutes
Tabata Fight Bone Bad 
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.