Friday, March 1 WOD
Welcome to Bring A Friend For Free Week. Guests will participate in the workout along side the members who brought them. Our coaches will help guests scale and/or modify the workout as needed to have a great experience.
Mobility: 4 minutes on what needs it most
Skill: Review WOD Movements
WOD: “Fight Gone Bad” 3 rounds for max reps
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- Wall-Ball: 20/14 pound ball, 10 ft target. (Reps)
- Sumo Deadlift High-Pull: 75/55 pounds (Reps)
- Squat to Box Jump: 20″ box (Reps)
- Push-Press: 75/55 pounds (Reps)
- Row: calories (Calories)
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.