November 28, 2013 (Happy Thanksgiving)

The purpose of this Blog is for Crossfitters and other athletes to push each other to work harder in a competitive manner. Try this WOD and post times in the comment section. Each day a new WOD will be posted, Have Fun.

Steve Dee
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"Fight Gone Bad!"

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes 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.

Three rounds of:

Wall-ball, 10 ft target 20/14 (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 24/20 box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)