Saturday, September 17, 2011

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo Deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (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.

Heat List:

Heat One: Micky, Warren, Kate, Evan, Gladys.     COACH:  Michelle
Heat Two: Ruthie, Shannon, Michelle, Jason, Leslie.    COACH: Andrew
Heat Three: Beth, Sean, Melissa, Andrew, Heather C.    COACH: Ann
Heat Four: Lola, Tim, Ann, Kyle, Amanda.   COACH: Cindy
Heat Five: Nancy, Cindy, Nikki    COACH: Warren

Your Coach will help you set up/scale/make sure your movements are safe before your heat begins; Coaches - you do not have to follow them through the wod if you do not want to.  Once they start you can go warm up for your own heat. 

We will try to start heats at 0900, so please be there, warmed up and ready to go if you are in heat one.

If you would like to help set up please show at 0815-0830

Each person in each heat will need a counter - please volunteer for other people's heats!!
We will also need a ROWER monitor person for each heat.


Each heat will take 22 mins start to finish