440, Thursday July 4th 2013

Happy Independance Day!

'FIGHT GONE BAD'

In this workout you move from each of five stations after a minute. This
is a five-minute round from which a one-minute break is allowed before
repeating. We've used this in 3 and 5 round versions.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

The clock does not reset or stop between exercises.