WOD Fri 1-25-13
January 24, 2013
WOD Mon 1-28-13 “Fran”
January 27, 2013

WOD Sat 1-26-13 “Fight Gone Bad”

Warmup: Coach-led DROM and stretches, then demo and perform all WOD movements for 2 rounds (30 sec on each movement) at reduced weights.


WOD:    “Fight Gone Bad!”  Three rounds of: (1 min on each exercise, rest 1min after a full round is completed)
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″/16″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

Cooldown, stretch, and post your score (reps + calories over all 3 rounds)  to comments.