By April 5, 2016wod


Every Minute on the minute for 12 minutes, rotate through the following movements:

8 top-of-dip ring swings
8 Headstand toe touches
15 Leg raises onto 45# plate (sit on the floor straddling a 45# plate and both hands on plate, lift heels onto plate)


Fight Gone Good

Similar to the rules of “Fight Gone Bad”

Three rounds of:
Single Unders
Barbel Row (lower rack position so person can hang from a barbel on the rack in an inclined position and pull their chest to the barbel)
Wall balls (20/14 lbs)

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. Your score is the total points after the third round is complete.

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