Friday October 18

Warm Up

3 Rounds

2 (1/2) length plate drag

20 sit Ups

10 Leg Lifts

Skill:

Wall Ball and Box Jump

WOD:

Fight Gone Bad

Wall ball (20 lb, 10 ft target), for reps Sumo deadlift high-pull (75 lb), for reps Box jump (20″), for reps Push press (75 lb), for reps Row, for calories

For total points (count reps + calories) in 3 rounds

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