Oct 31 2013

Fight Gone Bad WOD concept.  Athletes will begin on a specific exercise and perform as many reps as possible in 1 minute, recording your reps as you go.  4 Exercises total with 1 minute rest after all four exercises.  WOD will take 25 minutes to complete so multiple stations can be set-up to accommodate larger classes.

5 rounds
1 min max row for calories
1 min max burpees
1 min max KB swings (53/35) (35/25) (25/10)
1 min max double unders (Scale 4 to 1 Singles)
1 min rest
Score = total reps
Warm-up
Run 400 / Row 500
10 push-ups
10 Abmat sit-ups
20 Double Unders
10 KBS with choosen weights.
10 Burpees