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Warm Up: 

2 Rounds of: 20 Sit Ups & 20 Flutter Kicks

WOD: 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. For a Total of Three Rounds the five stations are:

  1. Box Jump: 20″ box (Reps)
  2. Row: calories (Calories)
  3. Wall-ball: 14 lb ball W; 20 lb ball M, 10 ft target. (Reps)
  4. Push-press: 45 lb (Reps)
  5. Kettle Bell Swings: 45 lb  W; 55 lb M (Reps)

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.


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