[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: We only be open today for the 9:30AM and 12:00PM WOD classes and we will be closed tomorrow January 1st. We will return to regular hours Saturday the 2nd. [/creativ_alertbox]

WOD

5 Rounds with 1 Minute on each station

Row for calories
Ring Dips
Medicine Ball Cleans 20/14 lb
Alternating Dumbbell Snatch 45/30 lb
Rest

Workout notes: This workout will be scored “fight gone bad” style accumulating your total reps across all 4 movements and 5 rounds.  Even though you are working for your total rep count it’s a good strategy to treat long workout like this as a “Tabata” style workout attempting to hold a number across all of the rounds. In other words don’t go crazy in the first few minutes!