"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - sub was burpees, 1 burpee = 1 calorie


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.


Wall-ball                                      31, 30, 30 = 91
Sumo deadlift high-pull                 30, 29, 21 = 80
Box Jump                                    30, 23, 20 = 73
Push-press                                  17, 14, 12 = 43
Burpees                                      15, 12, 15 = 42
1st round = 123, 2nd = 108 3rd = 98
Overall =329

1-20-2010
Wall Ball = 32, 26, 21 Total:79

S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59

1st round = 135, 2nd =104 3rd = 85
Overall Total= 324

I only PR ed by 5 reps but I this is actually much more improvement than that.  With my old box jumps I only was concerned with getting my feet from the floor to the box and now I get a full hip thrust at the top which takes much more time and energy.  Also, burpees take a lot more out of me the KB swings.  I still have to get better at push press but I am going in the right direction.