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: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching