Warm Up:
Warmy
3 rds. of;
20 sec handstand hold
3 candlestick rolls
15 squats
Xfit WOD:
“Fight Gone Bad”
Three rounds for max reps with 1:00 at each station:
Wall-ball: 20#/14#, (Reps)
Sumo deadlift high-pull: 75#/55# (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75#/55# (Reps)
Row (Calories)
Rest
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.
Pull Up WOD:
16,10,9,9,8
Post results to comments.
No comments yet.