168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 06, 2010

Wednesday

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/50 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/50 (Reps)
Row (Calories)

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.

Please note that next week starting Monday, our schedule is changing in the afternoons to 3:30, 4:30 and 5:30 to accommodate everyone. The gym will close promptly at 6:30pm. Please sign up by Friday at the latest to reserve class times for next week if you plan on working out in the afternoon/evenings. Thanks for your help!

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