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Saturday 9.17.11


Saturday 9.17.11

Matt is already off to an amazing start after just a few weeks with us, keep up the great work Matt!



EXP Skill:

1 min Max Double Unders x 3
(Complete as many reps as possible in 60 seconds then rest 60 seconds, repeat x 3 trying to set a new high for each repeat).

EXP Workout:

WOD: “Fight Gone Bad”

Wall Ball (14lb ball women/20lb men)
Sumo Deadlift High Pull (SDHP) (55lb bar women/75lb men)
Box Jump (20? box for all)
Push-Press (55lb bar women/75lb men)
Row (for calories/or Knees to Elbows if rower not available)

1 round = 1 minute per exercise, no rest for transition time during round, 1 minute rest after all 5 exercises completed.
Score rounds = total reps plus total calories per round.
Score workout = total of reps plus calories for 3 rounds.

Today we will be doing 4 rounds, score first three rounds and give it your all during these 3. After round 3 there will be a 2 minute rest period before starting round 4. During round 4 try to match or beat your highest score of your first 3 rounds.

Post scores and comments below.

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