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Workout Of The Day

January 17th, 2019

Friday WOD 18-1-19

FITNESS
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station
Wallballs (14/10)
Sumo Deadlift High Pulls (65/45)
Box Jumps (20″)
Push Press (65/45)
Calorie Row
Rest

OPEN & PERFORMANCE
“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Midline
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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