2.20.2014

Open Skill/Strength WOD Thursday

We’ll be working on Split Jerks or you can work on anything of your choosing for the first half of class.

WOD (Today’s WOD is one of the WODs you will put on your athlete profile on games.crossfit.com. So for those of you who have already signed up and for everyone else who is going to sign up before next Wednesday for the Open, this will be the score you will put in your profile)

Fight Gone Bad!

Three rounds of:
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)

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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