FREEDOM is not FREE! And so we dedicate this work out to all the service men and women that have fought for this country. It is because of them that we sit back on a beautiful weekend and enjoy some of our favorite activities with friends and family. Good luck to all Athletes competing in the Ridgewood 5k and 10k runs. Remember to don't stop running until there is nobody in front of you! Thank a Vet today! FREEDOM is not FREE!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Ww will perform a 5 round version. The stations are:
- 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 (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.e 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.
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