Saturday 3.16.19

Essentials:
A.
Yearly Benchmark
‘Fight Gone Bad’ (Scaled)
3 rounds For Max rep
Wall Ball x 1 min 10/6
Sumo Deadlift High Pull x 1 min 45/35
Box Step Ups x 1 min 20/20
Push Press x 1 min 45/35
Row for Cal x 1 min
Rest 1 min
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. One point is given for each rep, except on the rower where each calorie is one point.

Fitness:
A.
Yearly Benchmark
‘Fight Gone Bad’
3 rounds For Max rep
Wall Ball x 1 min 20/14
Sumo Deadlift High Pull x 1 min 75/55
Box Jump x 1 min 20/20
Push Press x 1 min 75/55
Row for Cal x 1 min
Rest 1 min
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. One point is given for each rep, except on the rower where each calorie is one point.

Performance:
A.
Yearly Benchmark
‘Fight Gone Bad’
3 rounds For Max rep
Wall Ball x 1 min 20/14
Sumo Deadlift High Pull x 1 min 75/55
Box Jump x 1 min 20/20
Push Press x 1 min 75/55
Row for Cal x 1 min
Rest 1 min
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. One point is given for each rep, except on the rower where each calorie is one point.