WOD: 1.22.14

IF YOU CONTINUALLY COMPETE WITH OTHERS, YOU BECOME BITTER.  BUT IF YOU CONTINUALLY COMPETE WITH YOURSELF YOU BECOME BETTER.

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“Fight Gone Bad II”

American Kettlebell Swings (1.5/1-pood)
Med Ball Clean and Slams (20/14-pounds)
Side Power Step Ups (24/20-inches)
Ballistic Push-ups
Double-Unders
For total points (count reps + calories) in 3 rounds
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.

 

The American Swing

 

Medicine Ball Cleans, Andrew Thompson

 

CrossFit Ball Slams