Today's Workout

"Fight Gone Bad"

3 rounds for max reps in a minute at each exercise, with a minute rest between rounds

Wall Ball
Sumo Deadlift High Pull 75lbs/55lbs
20" Box Jump
Push Press 75lbs/55lbs
Row (Calories)

*Score is the total number of reps (and calories) completed

"Fight Gone Bad" is a classic benchmark WOD that is made to simulate the demands that an MMA fight puts on the body. Benchmark workouts are great indicators of general fitness. They are each unique and require different skill sets. A high level of performance across the board indicates a high level of fitness across broad time and modal domains. Initially your goal should be just to complete these WODs RX'd. Through time you should seek to outperform yourself every opportunity one of them comes around. This Saturday we will be having a chance to make up your choice of a few of the benchmarks you may have missed lately. There are few more satisfying feelings than beating your old time or going heavier with better form, as increased performance is evidence that you are capable of more work and are thus more fit.