Thursday Dec 15th, 2011

In Honor of Melody Gehosky’s 34th Birthday is Dec 16th and per her deployed hubbys request we will be doing a CFSF Nasty Girl “Melody” WOD today! Her hubby contacted us yesterday with the most awesome email! Gota love a good man! Happy Birthday Melody from your Man…and your CFSF Family!

 

 

WarmUp:

1 Mile Run

50 Dbl Unders

15 Calorie Row

MOD: Snatch

Snatch Progression/Skill Work

WOD: “Melody”

34 Deadlifts (135/95)

16 Snatch (135/95)

34 Box Jumps (24/20)

16 HSPU

34 Deadlifts (135/95)

16 CTB Pushups

CrossFit Solafide

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Clarksville, TN 37040

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