Wednesday 04/10/13

Posted: April 9, 2013 in Uncategorized

WOD:

“Fight Gone Bad”

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. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wallball Shots: 20 pound ball, 10 ft target. (Reps)

  2. Sumo Deadlift High-Pull: 75 pounds (Reps)

  3. Box Jump: 20″ box (Reps)

  4. Push Press: 75 pounds (Reps)

  5. 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

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