Wednesday 09/08/05

"In my gym, you get spotters, you safely dump it backwards loaded with the bumper plates, or you learn how to accurately judge your ability. If you dump the bar on rails or pins or anything else in here, I will beat the crap out of you with the remnants of the bar."

- Coach Rippetoe

Mechanics

- Sumo Deadlift High-pull

- Rowing for calories

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball (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.

CrossFit.com