- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
“Another Fight Gone Bad”
Three rounds of:
- Burpees
- Kettle bell swings (eye-level)
- Wall ball (20/14lb, 10’/8’ target)
- One minute rest
Add total points and post to comments.
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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- In this workout you rotate from each of the three movements after one minute. The clock does not stop or reset between exercises. This is a three minute round. There is a one minute break between rounds. On the call of “rotate” the athlete moves immediately to the next exercise. One point is given for each rep.