Blog Post

Wednesday 12-5-12

15 Minute Warm Up: 250 M Row, 20 Wall Balls, 20 KB Swings, 60 Double Unders, Dynamic Stretches

Coach Glassman: “How does that compare to an MMA fight?”  

B.J. Penn: “That’s a…

“Fight Gone Bad”

There are five stations. You will spend one minute at each station. Rest one minute. Repeat for a total of three rounds.Stations are:

Wall Ball Shots, 20#/14#

Sumo-Deadlift High Pull, 75#/55#

Box Jumps, 24″/20″

Push Press, 75#/55#

Row for calories

Points equal total reps and calories in all three rounds.

Post total points to comments