Our Grand Opening workout will be done in a “Fight Gone Bad” format with a few tweaks of the exercises. Below is the explanation for the WOD as well as the exercises.
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. Three total rounds. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Tire Flips: (Reps)
- Kettlebell Swings: 1.5 pood (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Double Unders (Reps)
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.
**Click HERE to sign up and compete in the WOD**
Success is simple. Do what’s right, the right way, at the right time. –Arnold H. Glasow