Core-
4 sets of 12 Renegade rows.
Points of performance-
1- keep your legs narrow, hip width at max
2- keep your torso solid
Benchmark WOD-
"Fight gone bad"
Three rounds of:
Wall-balls 10/6kg
Sumo deadlift high-pull 35/25kg
Box Jump 60/45cm
Push-press 35/25kg
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.
