HAPPY BIRTHDAY COACH BRI! HOPE YOU HAVE A WONDERFUL DAY AND EVERYONE ENJOYS YOUR BIRTHDAY WOD!
STRENGTH: Shoulder Press
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
-THEN-
Single Arm Dumbell Row 3x10 per arm
Conditioning: Bri's Bday WOD
12 Min AMRAP
1 Muscle Up/Strict Pull up/ Strict Toes to bar/Knee to Chest
30 Dubs
28 Air Squats
*At the top of every 2 min, stop and complete 28 Shoulder Tap
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats