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Squat Clean to Hang Squat Clean to Front Squat E2MOM x 14min (build up each cluster) For Time: (18min cap)10 Squat Cleans 135/95 RX+155/105 MRX 95/65 10 Wallball Sit-Ups 20/14lbs RX+ GHD1 Rope Climb 15’ MRX 1×10’ or 10 Chest to Bar MRX Pull-ups10 Hang Squat Cleans20 Wallball Sit-Ups RX+ GHD MRX 20/10lbs 2 Rope Climb 15’ MRX 2×10’ […]

Bench Press & Dips Challenge (ring or bar; kipping or strict) E4MOM 20 Bench Press (50%) & 20 Dips 15 Bench Press (50%) & 15 Dips 10 Bench Press (50%) & 10 Dips 5 Bench Press (50%) & 5 Dips *Athletes can start with either* 2min AMRAP 5 Deadlifts 135/95 RX+ 155/105 MRX 115/75 5

10min EMOM Death by Muscle-Ups or Chest to Bar Pull-Ups or Pull-Up Challenge Minute 1= 1 Muscle-Up (bar or ring)/Chest to Bar/Pull-Up/Ring Row Minute 2= 2 MU/C2B/PU/Ring RowMinute 3= 3 MU/C2B/PU ….. **Once you Fail or Fall Behind on One Move (MU/C2B/PU); Rest a min or two & Get back in or Switch to Next Try to last the

“Barbell Mile vs Bodyweight Mile” by DB For Time: (40min cap) 400m Run20 Deadlifts Rest 1 Minute 200m Run20 Hang Clean Rest 1 Minute 400m Run 20 Front Squat Rest 1 Minute 200m Run20 Shoulder to Overhead Rest 1 Minute400m Run Rest 2 Minutes 400m Run 20 Toes to Bar Rest 1 Minute200m Run20 Push-ups Rest

Closed – Recovery and Rest Enjoy Memorial Day Weekend!

Happy Memorial Day, CFHSV! Closed – Recovery and Rest

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115 **Compare to 16 Mar 20; 21 May16; March 2016** U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and end with a 1 mile run. If you’ve got a 20lb vest or body armor, wear it.** In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 Thruster Main Site WOD 3 Rounds For Time: (20min cap)500m Row/500m Run or or 1.2km Bike 100 Double Unders20 Thrusters 75/55 RX+95/65 MRX 65/45 Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell Swings 60 Alternating Kettlebell Goblet Lunges60 Toes to Bar (1 Hangs from bar, 1 completes reps) 60 Alternating Push Press60 Partner Passing WallBall Sit-Ups 60 Alternating WallBalls60 Alternating Bar Facing Burpees60