Wednesday 1.21.15

Skill: 3 x max effort Handstand Holds

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. We will do three rounds. The stations are:

1. Wall Ball: 20/ 14# to 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75/45# (Reps)
3. Box Jump: 20" (Reps)
4. Push Press: 75/ 45# (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s 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.

*Optional:  Spend 8:00:
- playing with Handstand Walks

1 comment:

  1. 291 Reps. Pretty happy with that considering it has been at least 2 years since I (stress on "I") did Fight Gone Bad. 300 is goal next time.