W.O.D. 12.6.14

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, 10/8 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. Score is total of all reps.

“Let me tell you the secret that has led to my goal. My strength lies solely in my tenacity.” 
 -Louis Pasteur

1 comment:

Paul S said...

Steve 318 MOD
Dave 226 RX
Jonathan 259 SC
Lizzie 205 #45
Jeff 289 RX
Patrick 285 RX
LP 303 RX
Sue 231 #45
Ryan 217 RX
Joy 248 RX
Alona 237 RX
Jen 333 #45/17'
Jill 248 RX
Jessie 223 RX