WOD for Friday, 22 Dec, 2017

Metabolic – Gymnastic – Weightlifting – Benchmark
FIGHT GONE BAD
3 rounds of
wall ball shot @9/6
sumo deadlift high pull @30/25
box jump 20″
push press @30/25
row (Calories)

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.


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