Athlete of the Month - Darcy Salemme

November 2, 2016

 

 

 

Warmup
Squat Therapy
400m Run
Good Mornings
30 GHD Situps
4 Dive Bombers
Skin the Cat
Foam Roll

Skill
WOD Review

WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (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.

 

 

 

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TRAIN LIKE THERE IS NO FINISH LINE