Station Rotation

3 Rounds total

Each station is 1 min – 3 min rest between rounds.

Assault Bike (Calories)

Deadlift with KB

Wallball Shots (20/14)

Toes 2 Bar

Jumping Air Squat

DB Shoulder 2 Overhead

This WOD is much like Fight Gone Bad where your score is the total amount of reps/Calories for the round.

The work to rest ratio is 2:1, which should give athletes time to recover prior to the next round.

Athletes will switch at the 50 second mark for each minute giving time for transition.



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