Athlete of the Month - Darcy Salemme
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.