3 Rounds:
Wall-Ball, (20/14...10 ft target) (Reps)
Sumo Deadlift High-Pull, (75/55) (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75/55) (Reps)
Row (Calories)
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. This event calls for 3 rounds. 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.
The Bad Ass Chick in black sports bra and black yoga pants is Lisa Ray - who was one of Cindy's and Erin's Coaches at their Level one Certification.
Please remember to bring a pad of paper ready to go for your partner to score you with. It should look something like this after the WOD:
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