Fight Gone Bad (kind of)

Basement WOD done along with KAD; since we don't have a rower or barbells, we just use the FGB format with the subbed exercises. KAD doesn't do the HP part of SDHPs, she just does the SD part. She also does sit-ups instead of KB swings - our one KB is too heavy for her to swing safely.

Buy-in: 3 rounds
10 squats
10 sit-ups
10 supermans
10 push-ups

WOD: "Fight Gone (sorta) Bad"

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. The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep.

Round/Exercise	1	2	3	Total
KB thruster 25#	27	26	20	73
KB SDHP 25#	22	20	19	61
Box jumps 18"	20	19	15	54
HSPUs	19	20	20	59
KB swing 25#	31	25	26	82
Total points	119	110	100	329

Cash out: crunches, hollow holds