WOD Jan 11 – Fight Gone Bad
Monday, 11th January 2010
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. We’ve used this in 3 and 5 round versions. The stations are:
- 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)
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.
We will be doing 3 rounds 
Great work by the 6pm crew.
Brendan 196
Yanni 199
Anthony 230
Also great work by the ladies this morning
Liz 275
Herani 225
Jenny 225
1st time through FGB for everyone and you hit it hard!
230.
Just felt really stiff and tired coming in this evening.
Loosened up by the end of the first round, moved nicely through the second round, and crashed on wall-balls in the third round.