Thursday 8-4-11

Fight Gone Bad

In this workout you will 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. Complete 3 rounds total.

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

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

So long, Joe.

Joseph has been working out at CFW for the last few months in preparation to join the Coast Guard. Thursday will be his last day with us. Joe has worked hard and always seems to have a smile on his face. We’re going to miss you, bud!



3 Comments On “Thursday 8-4-11”

  1. Good luck, Joseph. It’s been great WODding with you the last few months.

  2. Best of luck, Joseph!

  3. I’ll miss you Joe!! I’ll be praying for you. Keep in touch and let us know how you’re doing.

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