WOD:
For Time: -800m Run -16 Back Squats 135/95 RX+ 165/115 MRX 115/75 -600m Row -12 Front Squats -400m Run -8 Back Squats -200m Row -4 Front Squats -200m Run – 2 Back Squats – 400m Row – 4 Front Squats -600m Run – 6 Back Squats -800m Row – 8 Front Squats **can start with the run or row portion**
FRIDAY NIGHT FIGHT WOD!
BLACK: In teams of two males or two females, In 10 minutes, establish a 1RM Snatch and a 1RM Clean & Jerk (athletes will have one bar to share, one athlete will perform the snatch and the other will perform the clean & jerk) Rest 2 minutes 8 Minute AMRAP of: 100 Double Unders 50 Thrusters 95/65 15 Bar Muscle-Ups (athletes may divide the work however they choose, only one athletes can work at a time) Score = Heaviest Snatch + Heaviest Clean & Jerk + Total Reps From AMRAP BLUE: In teams of two males or two females, In 10 minutes, establish a 1RM Snatch and a 1RM Clean & Jerk (athletes will have one bar to share, one athlete will perform the snatch and the other will perform the clean & jerk) Rest 2 minutes 8 Minute AMRAP of: 50 Double Unders OR 50 Ski Mogul Jumps 50 Thrusters 75/55 15 Pull-Ups (athletes may divide the work however they choose, only one athletes can work at a time) Score = Heaviest Snatch + Heaviest Clean & Jerk + Total Reps From AMRAP RED: In teams of two males or two females, In 10 minutes, establish a 1RM Snatch and a 1RM Clean & Jerk (athletes will have one bar to share, one athlete will perform the snatch and the other will perform the clean & jerk) Rest 2 minutes 8 Minute AMRAP of: 50 Double Unders OR 50 Ski Mogul Jumps 50 Thrusters 65/45 15 Pull-Ups (athletes may divide the work however they choose, only one athletes can work at a time) Score = Heaviest Snatch + Heaviest Clean & Jerk + Total Reps From AMRAP Sign up on MBO to reserve your spot for Friday Night Fight! This Friday, June 9th at 515PM. Childcare WILL be available. Our regular 515PM and 615PM classes will be canceled. Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will receive the menu via email weekly.
