Saturday’s WOD 9/8/12

Buy In:

Movement Prep

WOD:

“Fight Gone Bad”

3 Rounds:

1 Minute each station.  Rest 1 minute after the last station.  Score is TOTAL reps.

This is a continously running clock.  You will rotate exercises when we yell rotate.

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)

Cash-Out:

Rest

For today’s workout we are going to perform a special CrossFit benchmark workout titled “Fight Gone Bad”.  This workout was originally created by Coach Greg Glassman for UFC Fighter BJ Penn.  The goal was to simulate the 3 five minute rounds.  After the workout, one person said it felt like a fight gone bad.

Good Luck.

Results