SATURDAYS TRAINING TIME: 9:45am
Be prepared to do some outdoor running either pre or post workout! The forecast looks great!
"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.
Add your points and post them to comments.
*We will sub burpees for the row!
WOD DEMO VIDEO (courtesy of crossfit.com): [wmv][mov]
Savage aggressively jumping the bar up until it becomes weightless (sorry didn't mean to cut your head off!)...
pulling herself under the bar...
and catching in a full squat...



