The WOD

Featured / 07.07.2012

Teams of 2 -3 people Rotate through all 5 Stations 4 minutes at each station For Max Reps Tire Flips (2 tires available) 50’ Sled Push Plus #50 (2 prowlers available) 20 “ Box Jumps Row for Cal 2 Rowers available Thrusters 1 #45 and 1 #35 available   30 second rest after each interval. Max 2 people working at same time on any station. Score for total Reps  
Featured / 04.07.2012

Fight Gone Bad Three Rounds of: Wall-ball, #20 /14, 10 ft target (Reps) Sumo deadlift high-pull, #75/55 (Reps) Box Jump, 20" box (Reps) Push-press, #75/55 (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.