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Sunday
Dec232007

WOD 12.23.07

"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.  Today's FGB is 3 Rounds. The
stations are:


  1. Wall-ball: a: 14lb b: 8lb   10 ft Target
  2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
  3. Box Jump: a: 26"  b: 20"
  4. Push-press: a:75 lb  b:45 lb
  5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.


Erik on Box Jumps

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