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
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
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