8-17-07 WOD
Friday CFC 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:
Wall Ball Shots, (m:20lbs,f:12lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:45lbs) (Reps)
Box Jumps, 20″ box (Reps)
Push Press, (m:75slb,f:45lbs) (Reps)
Row for 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.
Post total score to comments.
