10.30.2016 WOD

30
Oct

10.30.2016 WOD

A. Mobility

B. Warm-up
Walking Lunge w/ twist (20 feet)
Inch-worm w/ push-up
Burpee broad jump

C. WOD

“Fight Gone Bad”

Three rounds of:
Double unders
Thrusters (45/35)
Toes-to-bar
Kettlebell Swings (53/35)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-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, except on the rower where each calorie is one point.