Saturday 12.22.12

Reminder:  First Nutrition Challenge Information meeting today at 10 am at The Compound

Dodgeball Christmas Party 2012 pictures are up.  Click HERE to see

Skill: movement review

Conditioning: "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:

1. Wall Ball: 20/ 14 pound ball, 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75/ 45 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push Press: 75/ 45 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post reps to comments.


  1. 285 Rx'd- first time doing Fight Gone Bad- It's Brutal!

    Jenna- You are such a rock star :)

  2. 199 rx
    my sumo pulls were coming up uneven...I'll have to work on those

  3. Mo: 305 that was brutal!