W.O.D. 5.23.15

"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories) 

 In this workout you move from each of five stations after a 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. On call of "rotate", the 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. Score is total reps for the entire workout.

“In the middle of every difficulty lies opportunity.” 
– Albert Einstein


CFKOP iPad said...

Dana 251 RX
Erika L 208 scale
Sue 220 scale

Great class ladies!

Keith B said...


Alona 278 Rx
Derreck 234 Rx
Scott 190 WB-ROM step
Ashlea 194 modified
Chris M 183 step up
Jen S 271 12# 35#
Brian T 137 WB-ROM
Justin D 191 step 65#
Matt E 255
Jessie 232 45#

AK47 said...

Correction for Alona: 228rx :)