Thursday 9.10.15 – Protect your hands!

 In W.O.D.

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!

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