1. CFO wod

With a running clock perform the following from 0-15mins, for as many rounds/reps as possible, in each station of:

Station 1:

As many rounds as possible in 5mins of:

3 burpee pull-ups

5 GHD sit-ups

Station 2:

As many rounds as possible in 5mins of:

12 Deadlifts 155/105 lbs

9 Hang power cleans 155/105 lbs

6 Push Jerks 155/105 lbs

Station 3:

As many rounds as possible in 5mins of:

10 Dumbbell Thrusters

10 Cal row

Notes: With a running clock athletes will begin ideally at station 1, thereafter moving to station 2 from the 5-10min mark and finally to station 3 at the 10-15min mark. However, for logistic reasons we will have some athletes beginning on other stations completing the workout in order. Ie: Athletes starting on station 2 will move to station 3 then finally to station 1. Scales will be provided. Athletes will be responsible for recording their own scores on the whiteboard for each station.

2. Conditioning

As many rounds as possible in 8mins of:

15 Wallballs 20/14

12 Dumbbell Snatches 50/35’s

9 Toes to Bar