Remember...one class and one class only tomorrow morning at 8 AM. Just about everyone that wants to WOD can go at once. We have the capability of 65 people going at once on this one. If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first. If you're bringing a friend. You and your friend need to be there early. No later than 7:30. If they pick up on the movements right away, they can use some weight on the WOD. If they're having difficulty...we'll scale it way back for them. If they want to just watch, that's ok also.
"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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. You may start at any station.
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Friday class times: 8, 9 and 10 AM only
Saturday class times: 8, 9 and 10 AM only as usual
"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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. You may start at any station.
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Friday class times: 8, 9 and 10 AM only
Saturday class times: 8, 9 and 10 AM only as usual
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