Skill
8 Min of Strict Pull Ups
Note: This isn't a max effort. You should never reach failure during the 8 minute time cap whether you're using a band or not. If you would reach failure at 5 reps, keep each effort around 2 - 3, rest, repeat. Track total number completed.
WOD
In honor of Robert Guerrero's fight last night......
"Fight Gone Bad!"
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (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.
In case you missed out, Guerrero's last fight was 13 months ago and it was a decisive loss to Floyd Mayweather Jr. After which he began implementing CrossFit into his training to improve his conditioning and to become a better fighter. Last night Robert won in a unanimous decision against Yoshihiro Kamegai. Check out the link below.
http://youtu.be/Xhjm8TelkB4
http://espn.go.com/boxing/story/_/id/11118772/welterweight-robert-guerrero-beats-yoshihiro-kamegai-unanimous-decision