Friday March 25, 2016

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Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

To be completed Fight Gone Bad Style:
1. Rope Climbs

(L2-15ft., L1 – Assisted Rope Climbs, Down/Up = 1 rep)
2. Bike

(Resistance set to an 8/10 or higher and you are not able to sit on the sit. Pretend you are climbing a hill)
3. Man-makers

(Row, Push-up, Row, Push-up, Stand, Press Overhead)(L2- 35,25)(L1-18KB,10DB)
4. Jump Rope

(L2-Triple Unders, L1-Double Unders)
5. Knees to Elbows
6. Row for Calories
Rest 2 minutes

**You will have 2 minutes at each station to complete as many reps as possible. At the two minute mark you will immediately switch to the next station. You can start at any station you want, but you must go in order after that. After you have completed all 6 stations, you will get 2 minutes rest and we will repeat the cycle 3 times. Your score is a total number of reps completed throughout the entire workout. For the Bike station, give yourself the same score that you get on the rower.

Level 2 MODs:

MOD 1: Blue Tape, MM(25,18), TU Attempts


Level 1 MODS:

MOD 1: DU Attempts, Hanging Leg Raises