Fight Gone Bad

Warm Up:
400M Run or 500M Row
10 Knees to Elbows
10 Jumping Air Squats
2 RD

WOD:Fight Gone Bad
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:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
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.

Today is also Fight Gone Bad IV which is an affiliate fundraising benefiting Wounded Warrior and Athletes for the Cure. If you would like to donate or want more information please go to http://www.fgb4.org/. A majority of the affiliates across the country will be supporting this fund raising effort.