Tribute to Hawaii and Hilo's own BJ Penn for submitting the Zoolander last Saturday

WARM UP
2 Rounds
-20 Pull Ups
-20 Sit Ups
-20 Push Ups

WOD
Fight Gone Bad
Athlete 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. This WOD calls for 3 rounds. The clock does not reset or stop between exercises. On "ROTATE", athlete must move to next station immediately for good score. One point is given for each rep, except on the row, where each calorie = 1 point.
-Wall Ball (20#, 14#)
-SDHP (75#, 55#)
-Box Jump (20")
-Push Press (75#, 55#)
-Row
Weight listed above are prescribed for men and women, scale as needed.

Here's a video for inspiration. Coach Glassman breaks down why this is such an effective way to train.