Hello Swimmers!! What an AMAZING weekend I had at the crossfit course!! I cannot wait to share all of the knowledge I have gained. Woo hoo!!

"Fight Gone Bad"

1.Wall-ball (Full depth!!)
2.Sumo deadlift high-pull ---http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
3.Box Jumps
4.Push-press
5.Row or Jumpe Rope

1 minute on each station, then rotate. Repeat 3-4 Rounds! Go STRONG, FAST, good technique for 1 full minute. 1 minute rest between each round. No quitting or stopping!