April 6 WOD

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everysecondcountsposter.jpgMonday WOD

Warm-up
CFWU x 2
+ 50 Double-unders (150 singles)

Workout
"Fight Gone Bad"

1. Wall-ball:  M 20 / W 12
2. SDHP:  M 75 / W 45
3. Box Jump:  M 20 / W 18
4. Push-press:  M 75 / W 45
5. Row: Calories

Move from each station after one minute of work. There will be 3 five-minute rounds with a one-minute break between each. One point per rep; each calorie is one point for row.

Cool-down
5-10 minutes of stretching.

Do work. Every second counts.
| Posted April 5, 2009 7:44 PM

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