Strength:
Bench Press 5x8 @ 65%
Tricep Ext 3x10
Conditioning:
4 Rds
7 Deadlifts (155/105) (135/95)(115/75)
7 Hang Power Clean
7 Shoulder 2 Overhead
77 DUbs
*choose a weight that is challenging but still able to do all 7 reps unbroken.
Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!
For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches
Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups
