Celebrating dedication!

Celebrate the end of the Journaling Challenge this weekend at The Elysian Brewery at 12:30pm after the 11am WOD. Everybody (including non-participants) is invited to hang out and have a good time!

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WOD

"FIGHT GONE BAD"

per CrossFit.com:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

• wall ball, 20# to 10'/14# to 9'
• (dual kettlebell) sumo-deadlift high pull, 16/12kg
• box jump, 20/16"
• push press, 35/25kg
• row (for calories)

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.

compare to 25SEP2010 or 14JUN2010.

Did you push it like these folk?



What did YOU score? Post results to comments.

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Check out the following Mobility WOD links to see how much mobility plays into your movement efficiency.

• Episode 32: FGB Ready Sumo Shoulders
• Episode 33: FGB Push Press Prep

Go get you some supple musculature. Huzzah!