062009 WOD

Warm Up (3 rounds)

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats
• 20 Sit Ups
• 25 Jump Rope

WOD:
"Fight Gone Bad"
We haven't done this WOD since the good 'ol garage days...

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

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.