REMINDER:  Knights Ferry WOD will be on Saturday.  We’ll meet at CFO at 9am, help and drive up to Knights Ferry.  The WOD should start around 9:45, pilule and we plan to run a couple of heats.
 
Friday’s WOD will be much like last weeks Doubleunder/Snatch WOD.  You will be given time to warm up, and build to a heavy clean.  A round of the WOD will look like this: on 3-2-1 GO, you will do 5 burpees, then you will perform a heavy clean, at a weight you determine.  You will have 50 seconds to complete this work.  You will have the next 1:10 to rest, adjust your weights, chalk up, etc.  A round is 2 minutes total, so the entire WOD is 14 minutes.
 
Your score will be you cumulative total of the 7 lifts.  A missed clean is 0.
 
 Clockwise : Will, Sarah G and Kelly all Split Snatch for the first time today. 
 
Workout of the Day
 
7 Rounds
5 Burpees
1 Clean