Wednesday 02/18/09 WOD

Warm Up

Run 800 Meters or Row 1000 Meters

Workout of the Day (WOD)

“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Add your points and post them to comments

Click on the below video from CrossFit HQ to view FGB.

Fight Gone Bad Demo &
Explanation…[wmv][mov]

John S smoked us all.  And I think he could have done 380 or more.

Take a wild guess where we were this weekend.