Durability
Lax Ball or other soft tissue tool to the posterior chain – 5 min Run Time
Skill/Strength
Warm up & Start
WOD
“FIGHT GONE BAD”
6 Stations, each station is a 1 min AMRAP, you go through the 6 stations for 3 rounds, there is only one scheduled rest station.
Station One – Wall Ball (20/15)
Station Two – Sumo Deadlift High Pull (75/55)
Station Three – Box Jumps (24/20) 24″ is the new 20″
Station Four – Push Press (75/55)
Station Five – Rowing (calories)
Station Six – 1 min rest
This is the 6th time we are running FGB at CFS – Scores from the previous 5 times are shown below. Highest score every achieved on this WOD at CFS is 423!!!
We are going to run multiple heats today so that all members have a pier to counter their reps. This will give us a little practice for how the OPEN is going to be at CFS.
FGB Last Tested on 6/16/16
FGB Test #5
FGB Test #4
FGB Test #3
FGB #2
Scores from Monday
