SATURDAY

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots (9/6)

1 minute Sumo Deadlift High-Pulls (35/25kg)

1 minute Box Jumps (20 in)

1 minute Push Press (35/25kg)

1 minute Row (calories)

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Active: 6/4, 30/20, 16’

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD.

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.