Saturday, 1-17-15

While Frederick is open today, this particular WOD is better suited to Tucker because of that gym’s setup.  Post to comments if/when you’ll be heading in so others can join.

“Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest

There is no (programmed) rest between the movements – only the 1 minute at the end of each round. You’ll want to limit your rest to about the last 10 seconds of each movement, and that includes transition to the next movement. Try to position your equipment close to each other to minimize the distance between your stations.

For the push press, any shoulder to overhead movement is acceptable (press, push press, push jerk, split jerk) as long as you stand with the weight overhead with feet under the hips, knees and hips fully extended/opened.

Post total reps to comments.

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