Hey CFO! Grab a partner and sign up for the O’Fallon Firefighters community outreach Cornhole event Sunday August 28th! Contact Jeff at (636) 866-9994 to register your team!! It’s going to be a fun day!!! Snatch with :03 pause in catch position...

Clean and jerk with a :03 pause in the dip position of jerk 3-3-3-2-1 WOD EMOM 12 Min 1 : 10 power cleans Min 2: 25 wallballs Min 3: rest Competitor 155/105 Fitness: 115/75 Lifestyle: 95/65, 14/10 WB

Split Squat 5×5 each leg WOD 15 min amrap 3-6-9-12-15…. Pull-ups Box overs 24/20 *200m shuttle run after each round 50m down and 50m back x 2 Lifestyle: step ups

Snatch with a :03 pause in the receiving position 3-3-3-2-1 WOD 21-15-9 Calorie bike or row Deadlift Comp: 315/225 Fitness: 225/155 Lifestyle: 155/105

Clean and jerk x 1 OTM x 10 min Use 70% of 1 rm WOD 5 rounds on the 3 min 1 rd “DT” easy row, bike, or ski the remainder of the 3 minutes. DT= 12 Deadlift, 9 hang power clean, 6 push jerks Comp/Fitness use 155/105 Lifestyle: 95/65

Pre-WOD Warm up squat for the WOD WOD 4 rounds 10 Turkish SIT-up (right) 5 front squats @ 65% of 1rm 50/40 bike or rower calories 10 Turkish SIT-up (left) 5 back squats (same weight as FS) Comp/fitness 53/35 Lifestyle 35/26 Watch “Turkish...