WOD – February 22, 2013

Work Out of the Day

“Fight Gone Bad!”

3 rounds for max reps of:

1 minute wallballs, 20/14lbs

1 minute sumo deadlift high pulls, 75/55lbs

1 minute box jumps, 20″

1 minute push press, 75/55lbs

1 minute row for calories

Post reps to beyond the whiteboard.


Metcon Workout 

5 rounds for time:

10 kb swings, 53/35lbs

15 hand release pushups

10 ball slams 30/20lbs

15 situps

10 front squats, 30/20lbs

15 walking lunges

100 jump ropes

Post time to beyond the whiteboard.

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