Thursday 11.05.15 – SMART Goals on the podcast!

 In W.O.D.

Talking Goals on the Built to Last Fitness podcast this week

Skill:  Tire flip practice for 10:00

Conditioning: Tabata Gone Bad
This is a mixture of Tabata and fight gone bad. Each member spends 3 minutes at each station doing as many reps as possible (20 secs on, 10secs off) going through all 5 stations of fight gone bad.
– Wall Balls (20/14# to 10′, Health: 14/10# to 8′)
– Sumo Deadlift High Pulls (75/45#, Health: 45/35#)
– Box Jumps (20″, Health: land in power position)
– Push Press (75/45#, Health: 45/35#)
– Row for cals**

*Start at any station, but rotate in the direction the workout is written.  No more rest other the the 10sec. between cycles.
**extra challenge:  Performance/ Fitnee:  Skip rowing for tire flips, use the heaviest tire possible!

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