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. Three rounds. The stations are:
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 athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
Group WOD Pic
4 comments:
Wow sound fun! Me and a few brave souls this this Sunday morn... have fun to those that show up!!! Peto
Check out this wall clock from Again Faster: http://www.againfaster.com/clock-gone-bad-wall-timer/
Very CF-specific!.chewome
Thats AWESOME!!!!! i want it.....
Fight Gone Bad this morning...240...Mike Felsburg. Having fun being back the last 2.5 weeks.
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