Thursday WOD

09/17/09
Warm Up
500M Row or 400M Run
15 Pull Ups
24 Lunges
2RDs

WOD:
King Crossfit Fight Gone BAD:
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 stations are: (3RDs)
ROW (Calories)
Medicine Ball Cleans
Sit Ups
Push Press
KB Swings

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.

And if time Permits:
Surprise!!!