Workout Gone Bad 03-20-2008

03-20-08

WOD (Classic WOD from Crossfit) 7:00-7:25
"Fight Gone Bad"
3 Rounds - Each station is preformed for one minute. After five minutes of work there is a one minute rest. Keep track of each stations reps.

Push Press @ 75lbs
Wall Ball @ 20lbs
Sumo Dead Lift @ 75lbs
Box Jumps
Burpees

3 Rounds (7:30-7:50)
Back Squat @ 225 max reps
+
Strip bar to 135 and do as many reps as possible in 30 seconds.

3 Rounds (7:50-8:10) one minute rest between rounds
Single Leg Dead Lift @ 50lbs DB X 8 reps each leg
+
Lunges on Dead Lift platform @ 25 lbs X 8 reps each leg

8:15- 8:25
Leg Extensions + Ham Curls

Stretch