4/23/12

Warm Up:

Jump rope 5 minutes
Samson Stretch (15 secs x3)

Xfit WOD:

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20#/14#(Reps)
Sumo deadlift high-pull 75#/55# (Reps)
Box Jump 20″ box (Reps)
Push-press 75#/55# (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

MOD #1 – 65#/45# for SDHP’s and presses

Post score to comments.