Saturday’s WOD 9/8/12
“Fight Gone Bad”
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)
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.