Austin Malleolo Does Fight Gone Bad

Wednesday

Fitness

“Fight Gone Bad“

Three rounds of: Wallball Shots, 20/14lbs. SDHP, 75/55lbs. Box Jump, 20″ Push press, 75/55lbs. Cal. Row *10/19/15*

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

Sport

A. Three rounds of: Wallball Shots, 20/14lbs. SDHP, 75/55lbs. Box Jump, 20″ Push press, 75/55lbs. Cal. Row *10/19/15*

B. For time: AB 1K Rest 3 mins X 5

Gymnastics

Skill Ring Muscle-up Kipping/T2R

Practice AMRAP 8 mins: 6 Toes to Rings 3 Ring Muscle Ups OR 3+3 Box Dips& Pull-Ups(Strict)

Today’s Link – Austin Malleolo Does Fight Gone Bad