Its only 3 short weeks until the 2017 WoD on the ROD Games!!!
Have YOU signed up yet???
Proudly sponsored by True Protein.
We have two tasting sessions today at 8:20am & 10am.

  WoD - "Bells Gone Bad"

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5 Rounds, 1 Min at Each Station for MAX REPS:

1 Min Reverse Kettlebell Lunges

1 Min Burpees

1 Min KB Sumo Deadlift High Pulls

1 Min Wall Ball Shots

1 Min Kettlebell Swings

1 Min REST

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• Like the classic WoD "Fight Gone Bad" the clock will roll on continuously. You have 1 minute at each station vying for as many reps as possible in the time frame. You will hear the call of "change" or "rotate" and move straight into the next station (there is no stopping the clock between moves so move fast).
• This one will bite & absolutely test your Kettlebell skill-set out no end!
• As always go out there, try your hardest & have sone fun with this one!!
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number of REPS to Beyond The Whiteboard.