“Bad Gone Fight”
4 RDS for Total # of reps
MEN-
Rounds 1 & 2 – 16 Reps/ Cals
Rounds 3 & 4 – AMRAP
WOMEN
Rounds 1 & 2 -16 Reps/12 Cals
Rounds 3 & 4- AMRAP
Station 1-WB 20/14#
Station 2- GHD/V-up
Station 3- Calorie Bike
Station 4- OHS 95/65
Station 5- Calorie Row
Station 6- Rest
Everyone will start at Station 1 and continue in order. You will have a maximum of :45 to work with :15 to move and get set for the next station. Everyone’s work time will begin on the minute and end when the clock reads X:45. If you are slow transitioning or need rest you do not get extra time. If you complete the required reps/cals in Rounds 1 & 2 before :45 you can rest until the next minute.
* Record your total reps at the end of each full round.
- If you do not complete the required reps or calories on rounds 1 and/or 2 you owe the difference in burpees on your rest minute.