Saturday, May 11, 2013

051113 WOD

A. Group warmup

B. “Fight Gone Bad”

Three rounds of:

wall-ball (20/14) to 10′ target

sumo deadlift high-pull 75/55

box jumps, 20″

push press (75/55)

row

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.