WOD 7.9.14

Our new 101 intro class is going great. If you know someone that wants to try out J19 let them know that the next intro course starts 7.23.14. The course is 12 classes over 4 weeks that introduces our program slowly and gradually. Monday, Wednesday and Thursday at 6:00 AM and 7:30 PM. This course will be required to enter regular J19 classes. 

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10-ft target (reps)
Sumo deadlift high-pull, 75/55 pounds (reps)
Box Jump, 20″ box (reps)
Push press, 75/55 pounds (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.