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


did this with 65lbs but should have gone heavier donw in 9min an keep forgotting lately to write my times