Wednesday - July 15 - FGB

Don't let this happen to your Wall Ball today!!!! :-)

"Fight Gone Bad"

Warm Up:

150 Jump Rope

15 Hang Clean - empty bar

10 Parellette Push Ups

10 Jumping Lunges (ea leg)

(3 rounds)

Skill:

SDHP

WOD:

"Fight Gone Bad"

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)