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Happy Birthday WOD Melissa Otis!


Happy Birthday to the incredible Shrinking Woman Melissa Otis! Melissa has lost over 35lb and counting!! Melissa made the decision to get strict with her diet, picked up her cardio and workout routines and has been dropping lbs like crazy! Great Job Melissa! Keep working hard and hope you enjoy your birthday!!!

Conditioning: NOT A PARTNER WOD TODAY.

5 rds: 1min each station Hang Clean & Jerk (95/65) Sit ups Alt DB Snatches (50/35)(35/25) Ring rows KBS Rest


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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)