May 3rd WOD

WEDNESDAY WOD Surprise!!!! Come out to wish Gina Kramer and Coach Rebecca Nathan with a Bday WOD and post WOD beers!!! "Cinco de drinko" bdays for these 2 ladies!!!! (May 5th is there actual bday....Cinco De Mayo! Yes we are celebrating early)

Its a great WOD! You will all enjoy it!

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Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)