Friday 06/27/14 - Para Bellum!

Announcement: On Thursday and Friday, July 3rd and 4th, there will be no MSCL. These are your off days for the summer, so enjoy the holiday!


Junior High
Alright guys and girls - this is your first shot at Fight Gone Bad (a very famous workout in MSCL and all over the world . . . try googling it)! This is similar to the version of the workout the senior high athletes will be doing, and just like their workout, it will be very challenging! Bring your best - para bellum! Watch the video below and post your favorite movement (of the 5 listed below) to comments.


Fight Gone Bad (JH edition)!
3 rounds AMReAP of:
Wall Ball Shots, 6#
Burp-ups
Box Jumps, 18"/15"
Push-ups
Row

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5 or 6.


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Senior High
The day has arrived - it's Fight Gone Bad! This is an annual assault on bragging rights for the summer, folks, so don't miss out on it. Who is tough enough to do it?  Who wimps out and stays home (Easy! Nobody!)? This is your opportunity to get better - physically and mentally! Para bellum! Watch the video below and post your favorite movement (of the 5 listed below) to comments.


Fight Gone Bad XI!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burp-ups
Box Jumps, 24"/18"
Push Press, 75#/53#
Row

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5, 6, or 7.

The original FGB has SDHP instead of burp-ups. Some of you may do SDHP by the end of the summer (those who demonstrate they can do the movement with a straight back), but for today, everyone will do burp-ups.

Fight Gone Bad - as performed by two excellent CrossFitters