WOD: A. Clean Combos = 3 power clean to 2 squat clean E2MOM for 5 sets B. 3 max rep AMRAPS 3 minute AMRAP of: 12 over the bar/lateral burpees 9 deadlifts 165/115 or 135/95 or 115/80 6 power cleans 165/115 or 135/95 or 115/80 3 squat cleans 165/115 or 135/95 or 115/80 max reps pull-ups rest 3 minutes Score = total pull-ups from all 3 AMRAPs FRIDAY NIGHT FIGHT WOD! Complete the following for time: BLACK
Row 25 Calories
1 Rope Climb
15 Thrusters 115/80lbs
1 Rope Climb
100 Double-Unders
1 Rope Climb
15 Power Cleans 115/80lbs
1 Rope Climb
Row 25 Calories
BLUE
Row 25 Calories
15 Thrusters 75/55lbs
100 Singles
25 KBS 24/16kgs
100 Singles
15 Power Clean 75/55lbs
Row 25 Calories
RED (Masters 55+)
Row 25 Calories
15 Thrusters 65/45lbs
100 Singles
25 KBS 16/12kgs
100 Singles
15 Power Clean 65/45lbs Row 25 Calories
Sign up on MBO to reserve your spot! This will be OPEN style, so athletes will be responsible for warming up on their own. We will brief the WOD at 515pm and give heat assignments. Reminder that the 515pm and 615pm regular classes are canceled. Come FIGHT it out CFHSV!#### Order your Mason Dixon Paleo Prepared Meals!
Here’s next week’s menu! Meals Master Spreadsheet – 6-8-15-2 Click here to place an order!
