Today's Workout

Fight Gone Bad
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 the round. The stations are:

Wall-ball (20/14lb) (Reps)
Sumo deadlift high-pull: (75lb/55lb) (Reps)
Box Jump: 20" box (Reps)
Push-press: (75/55lb) (Reps)
Row: calories (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.

Cash Out:

2 lengths of traversing across the bar.
50 perfect push ups

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It was great to meet Drew from CrossFit Broadbeach. What a machine! Best of luck tomorrow with the ASRL Open Masters and Interstate meet in the Gong. That looks like it will be e a punish if the surf stays like it is...

Thanks Deanne for the WOD.
Great to meet you and your friday team.
You and any of your gong Xfitters are welcome to visit us if you come up to the Gold coast for holidays.

All the Best see you soon!

Cheers Drew

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