WOD – January 14, 2015

**Gymnastics class with Coach Derrick is tonight at 630pm**

Work Out of the Day“Championship Fight Gone Bad!”5 rounds, 1 min per station, of: Wallballs, 20/14lbsSumo Deadlift High Pulls, 75/55lbs Box Jumps, 20″Push Press, 75/55lbs Row for calories Rest 1 minPost reps per round and total reps to beyond the whiteboard. Basics

3 minute amrep:
– wallballs, 20/14lb
2 minute rest
6 minute amrep:
– 10 jumping pullups
– 10 wallballs, 20/14lb
4 minute rest
12 minute amrep:
– 200m run
– 10 jumping pullups
– 10 wallballs

Post total reps to beyond the whiteboard.  The run equals 20 reps.


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