Wednesday – 1.19.11

Skill: Double Unders
Make 3 attempts at setting a max double under PR. 5 min CAP
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 5 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.  Then another 2 minute rest before starting round 5.  During rounds 4 and 5 try to match or beat your lowest score of first 3 rounds.
Paleo Challenge:  Day 3