Daily WOD – Jan 21, 2023

Leonardo crushing his pull ups!

Workout of the Day

“Fight Gone Bad”

Complete 3 rounds for max reps in 1 minute at each station:

  • Wall balls
  • Sumo deadlift high-pulls (75/53#)
  • Box jumps (20/16″)
  • Push press (75/53#)
  • Row (cals)
  • Rest

WOD Notes: This is one of the most famous CrossFit benchmarks, and we typically complete it once/year in the January timeframe. The workout was designed to simulate a mixed martial arts bout – five minutes of work followed by one minute of rest. It got its name from MMA fighter B.J. Penn who, after completing the workout in 2004, said it felt “like a fight gone bad.” Your score is total reps completed across all 3 rounds. Keeping true to the movement standards that were in place when the WOD was created, today’s box jumps can be completed in a dynamic style of springing up off the top of the box (no pause), as long as full hip extension is reached above the box.



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