04/23/07 Workout of the Day (WoD)

Fight Gone Bad (direct from CrossFit.com)

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 is a 3 round version. The stations are:

1. Wall-ball 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump 20" box (Reps)
4. Push-press 75 pounds (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.