7-8DEC17: Fight Gone Bad 2.0

3-Stroke Max Watts Test #1

7th/8t Grade Met.Con:
‘Fight Gone Bad 2.0’

Station 1: Dynamic Step-Ups
Station 2: Hg. Knee Raises
Station 3: Row For Calories
Station 4: Jump Rope
Station 5: Plate Squats

In this workout you move from each of five stations after 1 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 the next round. On call of “rotate”, the athletes must move to next station immediately. One point is given for each rep.

6th Grade Team Met.Con:

In teams of 4-5, row as many calories as possible (AMCAP) for 20 min. Athletes may switch on and off the rower as many times as you like…however, every switch incurs a 3 burpee + 3 Hg. Knee Raise penalty for each athlete except the new rower!

Time: ____________



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