WU: Do 5 wallballs; box jumps; SDHP; push press; and rows.

WOD: “Fight Gone Bad”

3 rds with 1 min rest between:

1 min of max:

-wall ball 10ft target, 20/15 #

-sumo deadlift high pull 75 #/ 55#

-box jump 20 in

-push-press 75/55 #

-Rows

Count your reps for the round and add up all rounds at the end.

Post score and experiences to comments

Compare to 4/4/09

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7. Cry with someone. It’s more healing than crying alone.

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REMINDER: we are postponing the trip to moss rock reserve.

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Abel and Justin do “Scars” WOD 7-14-09 from CrossFit Scars on Vimeo.

(Double click for full screen)

WU: Stretch out really well, and go through the movements of the WOD

WOD: “Fight Gone Bad”

3 rds of five 1 minute stations and a 1 minute rest: 

Do as many reps as possible throughout the WOD

WallBall- 20#/10#

Sumo Deadlift High Pull- 75#/45#

Box Jump

Push Press- 75#/45#

Ring Rows

Post total score in comments and the top 3 guys and girls get posted on the whiteboard.

A little rain and lightning never hurt anyone