FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

March 16, 2017

WOD: Interval Fight Gone Bad
5 Rounds @ 100% effort, 30 Sec On/30 Sec Off
Station 1: Wall Balls

Station 2: Sumo Deadlift High Pull
Station 3: Box Jump
Station 4: Push Press
Station 5: Calorie Row

This workout is usually performed for with 1 minute stations. So with 30 second intervals, the expectation is that you work for the entire time and maximum intensity.

CORE STABILITY FINISHER: Hollow Rocks

30 Sec On /30 Sec Off x 5 rounds

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