Friday W.O.D. - Day #3 of #:1 Cycle

The Wolfpack workout is ‘Fight Gone Bad.’  It's a great way to end this cycle just before the weekend.  I will be out Sunday through Wednesday, however will program our crew accordingly. 

FGB Description - In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

• 20# Wall-Ball-Shot, 10 ft target (Reps) 
• 75# Sumo Deadlift High Pull (Reps) 
• Box Jump (Reps) 
• 75# Push-Press (Reps)
• Row (Calories)

**We can run 5 athletes at 1 time - I will record along with those that draw to go second.

Warm Up will be general in nature  w/Hip & Shoulder Mobility Drills that I will lead you through.

Eat well-Rest well and most of all...

Stay strong!
-Johnny