dan + jay

WOD

“Fight Gone Bad”

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. Repeat for 3 rounds.

  1. Wall-ball: 20/14, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55 (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75/55 (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “switch,” the athlete’s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.