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19 January 2013 – “Championship Football Gone Bad” / “Row/Clean/Ball”


19 January 2013 – “Championship Football Gone Bad” / “Row/Clean/Ball”


0900 Class WOD: “Championship Football Gone Bad”

FIVE 1 minute rounds for time  (29 Minute WOD):

1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**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 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. It is a cumulative score for all 5 Rounds.

1000 a.m. WOD – ” Row/Clean/Ball”


Strength/Skill – OHS:  3-3-3-1-1-1

WOD: “Row/Clean/Ball”

3 Rounds for Time:

500 meter Row

10 Power Cleans (155/115)

20 Wall Balls

Rest 2 Minutes between Rounds