Warm Up:
60 double unders (180 singles)
20 jumping lunges
60 double unders (180 singles)
Team Stretch
WOD Specific WU:
Wall Ball Instructional
KB Swing Instructional
2 Rounds of 5x each station
WOD:
FIGHT GONE BAD!
In this workout, you spend one minute at each station, resulting in a 5 minute round after which a one minute break is allowed before repeating. This workout calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep performed. Whoever gets the most points wins. A surprise will be given to those who are not the winner :). GO HARD!
The stations are:
1) Wall Balls
2) Burpees
3) Box Jumps
4) V-ups
5) KB Swings
Reps:
Sean 286
Hannah 280
Chanda 276
Tyler 259
Del 237
Ben T 237
Javi 190
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