Screaming Happy 34th Birthday to the one and only Jen Spongburgh! Hope you enjoy your day and your birthday WOD!!
Strength:
Every 2min for 6 sets (12 min total) 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
build to a moderate weight but focus on form
Conditioning:
10 Min Amrap
1 Bar Muscle up or 2 Pull ups
3 Ring Dips
5 T2B
7 Pistols
@ the Five min mark, stop and complete 15 KBS
STRENGTH: 10min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat clan 2 Push Press CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS...
Strength: Bench Press 4x8 @ 70-75% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 25 Double Unders 10 Pull ups 20 Push ups...
If you are thinking about taking a rest day, today of all days is NOT it. September 11th 2001. We will NEVER forget. ❤️🤍💙🇺🇸 This...