Enlarge image
Randy, Mike and Simona CRUSHING FGB!
Enlarge image
Sylvi, Jason, Matt and Ryan mid FGB. 
Enlarge image
Scores for everyone.
Focus: Suffering (Interval)
Warm-up:
Med Ball warm-up
Push-ups: 10 reps –> 1 reps (rest, on the “up,” number of reps x seconds, i.e. 10 seconds rest after 10 reps, 9 seconds rest after 9 reps. etc.)
Squats: 1 rep –> 10 reps (rest, on the “down,” number of reps x seconds)
Skill/Specific Warm-Up:
WOD: Fight Gone 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. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.