Workout for Thursday, 21 January

Because of the short week, I am programming a Thursday WOD:

WOD: Fight Gone Awry Results HERE!

We did this modified Fight Gone Bad on October 2, 2009. Click here. We're going to run it again tomorrow.

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. The stations are:

1. 20# med ball goblet squats substituted for wall ball (Reps)
2. Sumo deadlift high-pull: 65# substituted for 75# (Reps)
3. Box Jump: 24" box substituted for 20" box (Reps)
4. Push-press: 65# substituted for 75# (Reps)
5. 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.

See you at 0600. Remember the new traffic pattern and BE ON TIME!