CrossFit08844

19 Apr 2013

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach

WOD: "TGIF!"

Three rounds of:
Wall-ball, (20#), 10ft
Hang power clean (95#)
Box Jump, 20" box
Shoulder-2-overhead (95#)
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.

Total points = 178