By coach On Saturday, June 15 th, 2013 · 2 Comments · In

Everybody’s workin’ for the weekend, and here it is! If you’re coming in for today’s WOD, be prepared to go hard and have fun.

“Fight Gone Bad!”

3 rounds of:
Wall ball (20#/14#), for reps
Sumo dead lift high-pull (75#/55#), for reps
Box jump (20″), for reps
Push press (75#/55#), for reps
Row, for calories

In this WOD, you move from each of the five stations after completing one minute of work. The clock does not reset or stop between exercises. This is a 5-minute round from which a 1-minute break is allowed before moving on to the next round. On the call of “rotate,” the athletes must immediately move to the next station. Your score is total points. One point is given for each rep, except for on the rower, where one calorie is one point.

*If you have 4 minutes, check out this video with various scaled versions of today’s WOD. There’s a lot of good stuff.