Wishing a very special Birthday to Coach Rebecca and MEF'er Gina Kramer!! Hope you ladies enjoy your day and lots of Tequila!
Strength: Front Squat (905)
1x8 @ 65%
1x8 @ 70
1x6 @ 80
1x6 @ 85
Conditioning: 5/5 (Cinco De mayo!)
Partner WOD
5 rds: 1 min at each station
1. Planking High 5's
2. Wall Ball Toss
3. Slam ball partner situps
3. Slam ball partner russian twist
4. Synchronized Planking Burpees
5. Rest
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...