08.07.2015 WOD

A. Mobility

B. Warm-up

1 mile run

C. WOD

“Fight Gone Bad” (modified)

Three rounds of:
Burpee Dumbell Deadlift (50/30) or (53/35 Kettlebells)
Russian Twist (20/14)
Box Jumps
Ab-mat sit-ups
Kettlebell Swings (53/35)

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.