4/2/12

Warm up:

5 mins 1/2 gassers
50 secs bottom-to-bottom squats, 5 secs in bottom squat, 5 secs rest.

Xfit 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. The stations are:

Wall-ball (20#/14#) 10′ & 9′ target
Sumo deadlift high-pull (75#/55#)
Box Jump (20″)
Push-press (75#/55#)
Row (calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes 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.

Depending on how many show up, we might need to run a couple heats.

Post total reps to comments.