544, Monday November 4th 2013

FYI: We are having this month's fundamentals class start at 7:30 pm... spread the word!

WOD:  Mod 1:  "Fight Gone Bad!" 

 Three 5 minute rounds of each of the following movements (1 minute each):

 Wall-ball, 20 pound ball, 10 ft target (Reps)
Tire Flips (Reps)
Weighted Box Step Ups, 20" box (Reps) 
Push-press, 75 pounds (Reps)
Pull-ups (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, except on the rower where each calorie is one point.