anthonyAnthony and Jones

Please remember to do your ten minutes of pre-class dynamic flexibility work.

1. Choose one vertical push from floor and practice for five minutes: down dog pike press, pike press from box, handstand push-up, parallette handstand push-up.

2. Practice all 7 positions of the muscle clean. If cleared by your instructor, you may work up to a heavy single. (10 min)

3. To complete your warm-up, do reps at each station of today's WOD.

4. "FIGHT GONE BAD! (PVCF Ed.)" One minute for max reps at each of the following stations: Wallballs Muscle cleans Box jumps Push Press Row (calories)

Rest for one minute and then repeat for a total of three rounds. Score is total reps.

This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today's Competitor level.

LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.