Thursday 9.10.15 – Protect your hands!
Skill: Kipping Practice
Conditioning: Partner WOD or solo
Similar to “Fight Gone Bad”, 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.
3 rounds at the following stations:
1. Box Jump (24/20″)
2. Sumo deadlift High Pull (95/65#)
3. Warrior Sit Up
4. Power Clean (95/65# or 50% yesterday’s 1rm – whichever is lighter)
5. Row: calories
6. Rest (both partners)
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. One partner working at a time, except on the rest period where both partners are resting!