WOD A: 30 hang cleans for time (rx=bodyweight)

WOD B: 4 x 400m run every 4 minutes

(post slowest round for WOD B)

(You’re welcome Alex)

21-15-9

• Box jumps (24/20″)
• Med-ball cleans (20/14)lbs
• kettlebell swings (53/35)lbs
• wallball (20/14)lbs
• burpees

Matt Kutcher and Jen Mazursky celebrate their birthday back squats at CFBB. Happy Birthday to both!!

STRENGTH: Snatch-grip deadlift 5×5 @ 100% 1RM snatch

WOD: 12 min AMRAP:

• 4 snatch (135/93)
• 8 pullups*
• 10 situps
• 20 mountain climbers

*RX+ do muscle-ups …4/2 (guys/girls)

STRENGTH: Front Squat 10-7-5-3-1-1-1-1 (find 1RM)

WOD: 2 min on, 1 min rest. Max reps at each station.

• Wallball (20/14)
• Toe to bar
• Air squats
• Kettlebell swings (53/35)

Record reps during each rest period. Add total reps for score

STRENGTH:

15 minutes to find 3rm hang clean (power or squat)

WOD:

3 x 3 minute AMRAP’s with 2 minute rest:

• 5 hang clean (155/93)
• 7 push-ups (release hands)
• 9 jumping squats

Record reps after each amrap. Score will be total combined reps.

Teams of 3:

• 650m Indian run
• 30 sledge hammers each
• 50m sled push each
• 30 wallballs each
• 30 SDHP each
• 650m Indian run