Ironworks WOD Saturday Jan 12, 2008:

"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. We've used this in 3 and 5 round versions. Today we will do 2 rounds. The stations are:

1. Wall-ball: 20 pound ball men/14 pound ball women, 10 ft target (Reps)
2. Sumo deadlift high-pull: 75 pounds men/ 55 pounds women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 2x 30 pounds KB/DB men/ 2x 20 pounds KB/DB women (Reps)
5. 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.

Beginners will substitute lighter weights or a dowel. Step-ups can be substituted for box jumps. A 10# med ball can be subbed for the wall-ball.

Best Scores of The Day

Women: Ev 189 RX

Men: Allan 229 RX

Post time and impressions to comments.