Friday Workout: Fight Gone Bad

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Friday 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. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s 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. The stations are:

• Wall-ball, 10 ft target (Reps, 20# / 14#)
• Deadlift high-pull (Reps, 75#/55#)
• Box jump step down (Reps, 24″/20″)
• Push-press (Reps, 75#/55#)
• Row (Calories)

Notes: Level 1 is 2 Rounds of this workout.  Use a kettlebell for deadlift high-pull if necessary, and scale movements and weight appropriately.

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ANNOUNCEMENTS

1. Park WOD!  June 26, 9am at Darden Towe Park.

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