WOD for Tuesday, 11/4/14

Strength:   Overhead Squats 1-1-1-1-1 Rest 1-2 minutes between sets

Met-con: Fight Gone Bad!

3 rounds of: Wall-ball shots, 20/14lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75/55 lb. (reps) Box jump, 20-inch (reps) Push press, 75/55 lb. (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.

Stretch: Full Body Stretching Series #5

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