Four rounds for time of:
Run 400 meters
50 Squats
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"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)
Row (Calories)
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.
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3 comments:
Had fun with everyone today. It was nice having a social event together, but still getting our sweat on. Well done guys!
Was lots of fun!
Thanks to everyone who came out today for the WOD. All pushed hard and it was nice to see everyone at the gym all at once.
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