Pre WOD Double tabata, alternating movements V ups Front plank position Workout of the Day Fight Gone Bad “Fight Gone Bad” 3 rounds for max reps/calories 1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20″) 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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