Thursday 171116

WOD
Fight Gone Bad
3 rounds of:
Wall-ball shots, 20/14-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75/55 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75/55 lb. (reps)
Row (calories)

Note:  In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.

Add your points and post them to comments.

Boot Camp
3 rounds of:
1 min: dumbbell thrusters, max reps
1 min: kettlebell swings, max reps
1 min: box jumps, max reps
1 min:dumbbell Push presses, max reps
1 min: jump rope, max reps
1 min: rest

CFYV Brief
**Thanksgiving Holiday Schedule**
Thanksgiving Day (11/23) – Closed
Friday (11/24) – 10am group class
Saturday (11/25) – Normal Schedule