Happy 28th Birthday to Amber! Enjoy your Birthday WOD!! 🎉
Skill: Coaches choice
Conditioning:
24min Amrap
7 HSPU
24 Hang Cleans (115/75)(95/65)
28 Dubs
200m Run
7 BMU/Chest 2 Bar PU/ Pull ups
24 OHS
28 Dubs
200m Run
(When choosing a weight for OHS, you should be able to perform 10 Unbroken reps. Warm up accordingly to find your weight.)
Strength: Bench Press 5 @ 60% 3@ 70% 2 @ 80% 2@ 90% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: Every Minute on the Minute for 12 Minutes Minute 1: 50 Dubs or Singles Minute 2: 3 HEAVY
Conditioning: Partner WOD 1000m Row Split 10 Rounds of : 5 Pull ups, 10 Push ups, KBS 1000m Row Split 8 Rounds of: 5 Pull ups, 10 Push ups, 15 KBS 1000m Row Split 6 Rounds of : 5 Pull ups, 10 Push up
Manion 1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was kil