WOD 01/26/12

Skill work: Hollow rocks for 15 secs x 5

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.
3 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)

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.

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