Fight Gone Bad Hot Shots!

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Mike and I had the honor and the pleasure of working with the Flagstaff HotShots today.  Awesome crew who dug in and fought hard today!  Welcome, you guys (and gal) and come back any time!  Thanks, Bill, for bringing everyone!

Fight Gone Bad

Three rounds of:
Wall-ball, 20 lb. ball, 10 ft. target. (Max Reps in 1 minute)
Sumo Deadlift High-pull 75 lbs. (Max Reps in 1 minute)
Box Jump  24" box (Max Reps in 1 minute)
Push-press
75 lbs. (Max Reps in 1 minute)
Row  (Max Calories in 1 minute)

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.  All points are tallied at the end of all 3 rounds for a total score.

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