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Friday Fight Gone Baaaad


WOD for 11/17/2020

4 sets of: •1 Wall Walk + 20-30 sec hold + 10-15 Hollow Rocks •5-8 Strict Chin Ups 

Complete 3 sets of: •8-10 Dumbbell Romanian Deadlift (work at a heavy load) •6 Front Rack Bulgarian Split Squats (each side- work at a heavy load) 

Three rounds working for Reps • 1-Minute Max Wall Ball #20-10'/#14-9' • 1-Minute Max Sumo Deadlift High Pull #53/75 • 1-Minute Max Box Jump 20" (Both F/M) • 1-Minute Max Push Press #53/75 • 1-Minute Max Row (Calories) • 1-Minute Rest **Total all reps for the score** **In this workout you move from each of the 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 the call "rotate", the athletes must move to next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.** 


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