03.09.2016 WOD


03.09.2016 WOD

A. Mobility

B. Warm-up
Happy Birthday Coach Arv!
44 Double-unders
44 Calorie Row
44 Lunges
1 round


“Fight Gone Bad” Kings Style

Three rounds of:
Row for calories
Wall Balls (20/14)
Dumbbell Snatch (50/30)
Strict Pull-ups (Rx+ Muscle-ups…counts for 3 reps)

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. The bar or ring muscle-up counts for 3 reps.