Fight Gone Bad, The Holiday Sessions 1

Focus: Interval
Warm-up: 2 rounds of:
400 M Run, Pull-ups, Push-ups, Weighted Sit-ups, Good Mornings w/bar, OHS w/bar, Side Lunges
Skill/Specific Warm-up: 2 x 5 of all the exercises.
WOD: Fight Gone Bad!
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 stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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.