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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.
Compare to Here
- Park WOD! June 26, 9am at Darden Towe Park.
5 thoughts on “Friday Workout: Fight Gone Bad”
255rx (99, 92, 64: lost this fight in rnd 3…3reps less.)
271 PR +15 (kind of)
Did 20″ step-ups instead of box jumps, so not quite a true PR, but I’m still pretty psyched
Stone cold 316rx.