Back Squat Choose from a “Push” Bodyweight Progression
5 Strict Pull-Ups
10 Box Jump Overs
15 Harder push ups than you would normally do.
Met-con: 3 Rounds for time: Walking Lunge, 50 meters Broad Jump, 50 meters Run 200 meters
Stretch: Full Body Stretching Series #6
4 Rounds of: Pull-ups Push-ups Sit-ups Squats
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-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. The goal is to Win the Fight by accumulating 100 reps of exercise during the workout. If an athlete reaches 100 reps of a given exercise before the time allotted for that exercise has expired, he/she may use the remaining time to accumulate reps of another exercise. The WOD is over when the athlete has accumulated 400 reps or when the fourth round has ended.