WOD: “Fight Gone Bad Remix” -Fri 8.1.14

Burpee Box Over (20)

Hollow Body Rocks

Barbell Bicep Curl (65/45)

Arm Full Crunch

Alt. Dumbbell Snatch (50/30) Each rep counts as 1


4 rounds


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. We’ve used this in 3 – 5 round versions.  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.



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