Well, here we go. Today we are taking our body measurements, pictures, and pre-challenge workout…

Today’s schedule: (Take note of the 5th heat time. Also, we are adding 1 team per heat time, so if you haven’t signed up on the whiteboard, you can come in early and get your name into a slot)
8:00 – Finish – Body measurements and pictures
8:30 – 9:00 am – Heat 1
9:15 – 9:45 am – Heat 2
10:00 – 10:30 am – Heat 3
10:45 – 11:15 am – Heat 4
11:30 – Finish – Heat 5 * (Added this heat time)

**If you are NOT a part of the challenge, you are welcome to come in for the workout of the day. We will have spaces for you to hop in. But, like everyone else, the warm up piece will be on your own for today. Thanks!

**We are suggesting that teams show up 45-60 minutes before their scheduled heat to get body measurements, pictures, and warm up done prior to the beginning of the workout. If you are late and not ready for your heat, your spot will be replaced with a team that is ready.

**We will NOT have a normal group warm up. We will need teams to warm themselves up and be prepared to start the deadlift.

**We are going to do the best we can to stay on time and work with those that are modifying movements and/or weights. If you know you or someone on your team is modifying this workout, please allow some time to come in early and have some extra time for instruction on modifications.

Finally, the challenge doesn’t start until Sunday. All FINAL information about the challenge (food list, rules, scoring, etc) will be posted to the blog and Facebook MBS Nutrition Group by Saturday night. Email patrick@mbscrossfit.com if you have questions. Thanks.

Workout of the Day
Deadlift
Find your 3 rep max.
then
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post your scores to the whiteboard.