Friday, 3-2-12
Skill/Strength
Box step-ups with loaded barbell @ 25%, 50%, or 75% of bodyweight
5-5-5-3-3 each leg
WOD
Football Gone Bad
3- 5 minute periods
1. DB Thrusters 45 lbs (sub in barbell with 95/65)
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**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. 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.