M

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Trigger/Warm-up/Mobilise/Activate

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WOD

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1) “Fight Gone Bad”

This is a five-minute round from which a one-minute break is allowed before repeating.

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3 Round of the following for max reps:

1.    Wall-ball: 20 pound ball (9,1kg/6,1kg), 10 ft target/9 ft target. (Reps)

2.    Sumo deadlift high-pull: 75 pounds (Reps) (34 kg / 20 kg)

3.    Box Jump: 20″ box (51 cm) (Reps)

4.    Push-press: 75 pounds (Reps) (34 kg / 20 kg)

5.    Row: calories (Calories) OR SDHP (20 kg / 13 kg)

6.      Rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Score = Total Reps (RECORD YOUR BENCKMARK SCORE ON ITENSITY!)

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* Scaling – Reduce Loading and Box Height

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then…

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2) Complete 500 DU’s for time:

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image & Quote – “Nothing can replace hard work!!! It is the magic pill!!!” — Camille Leblanc-Bazinet Fittest Women in the World, 2015 (Courtesy of CrossFit, Inc.)