0600 & 1145 @ Pelican Point

This workout will be Maj. J's last workout. Please stop by and show your thanks and appreciation for all that he has done. Maj. J. has been instrumental and foundational in the creation and evolution of our current workout facility and program. Words alone can not explain what he brought to our program and what will surely be missed. - CFCP Coaching Staff

Warmup:
400m Sprint
10 Hand Stand Push-Ups
10 Calories Rowed
10 Muscle Ups

WOD:

“Fight Gone J”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (For Reps)
Sumo deadlift high-pull, 75 pounds (For Reps)
Box Jump, 20" box (For Reps)
Push-press, 75 pounds (For Reps)
Row (For Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Skill:
Double Unders

Compare to 033010



"You can never get enough of what you don’t really need." —Eric Hoffer