WOD1:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.
Add your points and post them to comments.
*WOD2:
Run 5K
*Sectional competitors please complete 5K run at least 3 hours before WOD1.
Use mapmyrun.com to...well, map your run. Post the link to comments as well as your time.
Damn u! U heard us talking about FGB... Not. Funny.
ReplyDeleteOh good, I was worried we wouldn't be doing wall-balls again soon.
ReplyDeleteI knew this would happen!!!!
ReplyDeleteWhy don't we just talk about power napping instead ?????
first time with FGB. probably not the last. Only got 142 points. Thats what I get for not crossfitting for almost a week.
ReplyDelete