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Workout 10.14.13
Strength:
Squat 3 x 3  @ 70/80/90%
WOD:
Fight Gone Bad!
In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. There will be 5 rounds.  The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (20/14)
  2. Sumo deadlift high-pull (75/55)
  3. Box jump (24″, 20″)
  4. Push-press (75/55)
  5. Row (Calories)