Open Saturday - Fight Gone Bad "Style"

Don't forget!  Saturday's are open to non-members to attend!

IMG_3020WOD
A fight in true Fight Gone Bad style:
In this workout you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. This is a 5-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, or required set of reps (see below), completed during the minute, except on the rower where each calorie is one point.  All points are tallied at the end of all 3 rounds for a total score.
3 Rounds, 1 min. at each station of:

  • Row (for calories)
  • Dumbbell Clean x1 and Jerk x3 (each set is 1 point) -45 lb. M/25 lb. W
  • Pullups
  • Heavy Bag Flurries (3 strikes is 1 point)
  • Head Slams -aka Slam Ball  -20 lb. M/15 lb. W

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Whew!  It was a family effort today!  Bruce worked hard to stay ahead of Jane and Dylan, and Nona kept everyone cooled down!