By

Siteplicity
Strength/Skill: 4×5 strict Press. 7 Min AMRAP 15 Cal Row 15 Push-ups B: 12 Cal Row 12 Push-ups C: Beginner: 10 Cal Row Banded Push ups CF Mainsite WOD 20 Mar 18
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Fran 21-15-9 Thrusters 95/65 Pull-ups B: 21-15-9 Thrusters 65/45 Pull-ups C: 21-15-9 Thrusters 45/35 Jumping pull-ups 8 min Timecap
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“GHOST” 6 RFT 1 min Cal Row 1 min Burpees 1 min Double Unders 1 min Rest
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Front Squat (Start from bottom of Squat) 1-1-1-1-1
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20 Min AMRAP 5 Snatches 95/65 3 Muscle-ups Intermediate 5 Snatches 75/55 1 Muscle-up Beginner 5 snatches 45/35 5 Jumping Pull-ups 5 Push-ups CF Mainsite WOD 16 Feb
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50 power cleans 95/65 25 PVC Sit-ups 40 Power Cleans 20 PVC Sit-ups 30 Power Cleans 15 PVC Sit-ups 20 power cleans 10 PVC sit-ups 10 power Cleans 5 PVC Situps
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For time: 21-15-9 Push Press 135/95 C2B pull-ups
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Strength/Technique: 20 Min to establish heavy Cluster (Squat clean into thruster) For Time: 50 Clusters 135/95 *10 min Timecap
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