PFCF

AMRAP in 10min of:
Wall Ball (14/20)
Pull Up

**Your score is the least reps of the two movements. So if you get 60 Wall Ball and 30 Pull Ups, your score is 30.

Skill:
Tabata Hollow Hold

Oly Lift:
5 Rounds of:
Power Snatch x 1
Overhead Squat x 2

For Time:
Run x 800m
then…
10,9,8,7,6,5,4,3,2,1 of:
Deadlift (155/225)
Bar Facing Burpee
then…
Run x 800m

Skill:
Strict Ring Dip
30 Total in as few sets as possible

Oly Lift:
Power Clean from below the knee
2-2-2-2-2

CLOSED

REST DAY

Use today to make up any WODs, Strength, or Skills you may have missed this week.

For Time
6 Rounds of:
Row x 500m
Rest as needed between rounds

Skill:
Static Ring Hold
Accumulate 3min in as few sets as possible.

Adam- 11:40
Patsy- 12:54
Brandon- 9:52
Brat- 10:03
Jarod- 11:07
Glenn- 11:15
Claire Jane- 12:04
Andy- 10:07
Chelsea- 12:56
BA- 10:17
Kawai- 11:39
Bryan- 9:39
Lauren- 13:25
Hannah- 13:09
Jolynne- 15:16

“Maggie”
For Reps
3 Rounds of:
50 seconds of work followed by 10 seconds of rest of the following:
Back Squat (65/95)
Box Jumps (18/24)
Wall Ball (14/20)
Burpee
Rest

Skill:
3 Attempts
Max Hold Plank

Oly Lift:
Pressing Snatch Balance
3-3-3

Tracy- 165
Rams- 188
Maggie- 148
Donisia- 131
Des- 229
Steph- 201
Ma- 156
Dioselina- 103
Claire- 169
Mark- 156 mod
Adrienn- 171
Chris- 161
Venassa- 199 su 75#
Stephanie- 130 55#
Jayme- 178
Caroline- 276 mod
Drew- 183
Ben- 169
Emily- 149
Quinn- 230
Jolynn- 182 mod
Jonathan- 168
Claire Jane- 164
Ryan- 172 mod
Jarod- 181
Raph- 207
Kawai- 151
Glenn- 181
Veronika- 192
Mischelle- 146
Pops- 143 75#
Lauren- 141 mod
Mallory- 142
Chelsea- 145
Justin- 174
Robert- 146
Andy- 223
Andrea-212
Alisa- 183 mod
Jasmine- 139 mod
Erika- 166
Brat- 202
Brandon- 202
Patsy- 171
Mike- 182
Mimi- 188
BA- 223
Michelle- 144 85#
BO- 172

For Time
5 Rounds of:
Pull Up x 10
Dip x 10
Power Clean x 10 (65/95)

Skill:
Heavy Wall Ball
10-10-10-10

Oly Lift:
Barbell Split Squat
5-5-5-5 Each Leg

Gundi- 10:26 45# mod
Tracy- 11:38 55# mod
Dustin- 11:14
Rams- 16:21 105 mod
Pete- 25:11 155 mod
Steph- 9:44 55 mod
Dioselina- 15:21 mod
Mike- 28:00 155 mod
J- 8:47 105
Alyssa- 24:09 105 mod
Venassa- 16:22 85
Karisia- 13:14 55 mod
Chris- 11:01 115
Adrienn- 13:23 mod
Steve- 21:17 mod
Mallory- 11:02 mod
Jolynne- 7:44 mod
Hoppe- 5:48
Jarod- 10:29 mod
Hannah- 9:33 mod
Bo- 8:19 mod
Lauren- 8:39 mod
Glenn- 13:38 mod
BA- 13:43 135
Raph- 9:57
Mark- 11:06 mod
Kawai- 9:30 mod
Veronika- 10:08 mod
Josh- 9:56 mod
Drew- 7:59
Mimi- 11:16 mod
Erika- 12:00 mod
Ben- 11:35 mod
Karen- 10:17 mod kb
Brat- 8:07
Brandon- 8:23
Bryan- 21:43
Dennis- 13:17
Andrea- 17:00
Lauren- 10:43 mod
Justin- 9:06 135
Toni- 13:50 mod
Jasmine- 8:22 mod
David- 13:54 155
Jonathan- 32:59 135/mu
Claire- 17:22 75 mod

For Time:
Tire Flip Burpee x 50
You flip the tire, drop into a push up on the tire, then finish with a jump onto the tire.

Skill:
False Grip Ring Row with Turn Out
10-10-10-10

Oly Lift:
Snatch
1-1-1-1-1-1-1

Dustin- 8:15
Jonathan- 6:46
Steph- 10:32 su
Rams- 7:11
Pete- 10:25
Crystal- 12:01 mod
Dioselina- 14:30 mod
Ma- 8:03
Claire Jane- 8:29
J- 5:27
Donisia- 10:27
Venassa- 7:41
Emily- 10:29
Cody- 6:38
Claire- 9:32 mod
Trout- 11:25
Mischelle- 8:03
Quinn- 5:34
Ryan B.- 8:49 mod
Stephanie- 10:45 mod
Pops- 8:26 mod
Glenn- 8:28 su
Raph- 8:03
Robert- 7:30
Jolynne- 7:48 mod
Alyssa- 6:50
Drew- 5:32
Veronika- 7:21
Josh- 7:48
Bryan- 5:21
Andy- 6:06
Patsy- 6:50
Louisa- 8:40
Chase- 6:10 scale
Mimi- 7:12
Brandon B.- 7:17
Brat- 6:47
Justin- 6:22

For Time
6 Rounds of:
Weighted Sit Up x 15 (15/25)
Squat x 30
Run x 100m

Skill:
Double Unders
10 attempts for max reps

Oly Lift:
Push Jerk from behind the neck.
5-5-5-5

Gundi- 16:41
Tracy- 15:31
Dustin- 12:56
Jonathan- 13:02
Claire Jane- 13:56
Rams- 11:48
Steph- 12:07 LR
Donisia- 16:01
Pete- 17:23
Dioselina- 22:40
Ma- 13:27
Kawai- 17:01
Chris- 14:53
Jolynne- 25:25
Dave G.- 13:12
Caroline- 11:15 mod
Mallory- 18:57
Ven- 10:04 25#
Brandon- 11:35
Emily- 15:35
Hoppe- 9:44
Ryan- 10:55
Steve- 18:00
Quinn- 11:40
Trout- 21:30
Raph- 12:04
Pops- 17:19
Alyssa- 12:03
Maggie- 12:33
EJ- 11:38
Josh- 12:27
Patsy- 13:42
Robert- 14:04
Verokina- 12:16
Ben- 16:20
Alisa- 17:04 mod
Erika- 14:44
Louisa- 12:02
Andy- 10:29
Mischelle- 17:35
Ben- 13:11
Drew- 13:51
Lauren- 11:34 mod
Bo- 13:11
Bryan- 11:45
Claire- 13:32
Des- 10:33
Ginnie- 15:41
Brat- 13:25
Brandon- 14:39

AMRAP in 12min of:
Wall Climb x 3
KB Swing x 20 (35/53)

Skill:
Static L-Hang
Accumulate 3min

Oly Lift:
Squat Clean from the Power Position
3-3-3-3-3

Dustin- 5 + 1
Dioselina- 4 + 4 mod
Rams- 4 + 18
Donesia- 4 + 3
Pete- 3 + 4
Alyssa- 7 + 3 26#
Ma- 6 + 5 26#
Claire Jane- 5 + 5
Justin- 5 + 15 mod
J- 8 + 1
Steph- 5 + 19 mod
Chris- 4 + 3
Mike W.- 5 + 2
Quinn- 5 + 3
Mike Trout- 3 + 18
Emily- 4 + 3 mod
Patsy- 4 + 8 26#
Gundi- 3 + 25
Hannah- 7 + 13 mod
Steve- 5 mod
Brandon- 6 + 1
Hoppe- 9 + 4
Molly- 8 mod
Jolynne- 6 mod
Crystal- 5 + 8
Stephanie- 5 + 20 mod
Ryan- 5 + 13 mod
David- 6 + 2
Jonathan- 5 + 17
Robert- 5 + 9
Josh- 6 + 7 mod
EJ- 4 + 3
Bryan- 6 + 8
Andrea- 5 + 3
Mimi- 5 + 11
Chase- 6 + 1 mod
Dennis- 7 + 15
Brat- 5
Brandon B.- 8 + 6
Kawai- 5 + 22
Toni- 3 + 13
Glenn- 5 + 1