091210 - Fight Club

METCON: 3-5 rounds of

NOTES: You will only do the 5 round version if you can complete the three round version at prescribed weights.

Exercises are performed as follows. One minute round at each station. On call of "ROTATE" athletes shift to the next exercise. Athletes will keep a tally of the number of exercises they perform at each station. At completion of 5th station there will be one minute rest period. Round two will commence at minute 6. Round three at minute 12...etc

Score for this workout is computed as total number of repetitions performed in all rounds

Stations
1 Wall Ball 10ft/8ft
2 Sumo Deadlift High Pull #75/#55
3 Box Jumps 24" / 20"
4 Kettlebell swings 1.5pd/1 pd
5 Burpees

If you taste pennies and licorice after this workout you are doing it right.