2.14.2013 WOD = Workout Of The Day

Pre-WOD

• Front Squat

• 3-3-3-3-3-3-3

WOD: “Fight Gone Bad” Style – 3 rounds

• Row (Calories)

• Wall Ball Shots (20#/14#)

• Russian Kettlebell Swings (53#/35#)

• 1 minute of rest

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

– Coach Greg Glassman