We’re celebrating Kate’s, Anne’s, Michelle’s and Liz’s birthdays with one WOD! Come and get some!
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Beginner and 101 use:
Wall-ball, 14/10 pound ball
Sumo deadlift high-pull, 45/30 pounds
Box Step ups, 20″ box
Push-press, 45/30 pounds
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.