W.O.D. 6.22.14

Remembering the King and Queen 2013-Gene
Fight Gone Bad:

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer 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.
"Dare to be wrong, and to dream."
-Friedrich von Schiller


Unknown said...

Fear is an illusion. We create it. If we correct the inside the outside will call into place.

Keith B said...


Dana 216 Rx
Jason I 270 Rx
Rachel 239 Rx
Steve 250 sc


Alona 218 Rx
Dave 239 Rx
Jenn 256 sc
Marci 199 sc
Matt H 207 Rx
Ryan A 227