Monday Sept 9th

HAPPY BIRTHDAY TO EVERYONES FAVORITE NINJA…..aka Danielle!!! Hope you have a great day and enjoy your bday wod!!!!

5&6 Am Classes are Open Gym today!

Warm up: 6min Amrap

25 Dubs/50 Jump Ropes

10 Squats

10 Push up

10 Ring Row

3 Bear Complex with PVC

Bear complex= 1 Power Clean+ 1 Front Squat + 1 Push Press+ 1 Back Squat + 1 Behind the neck Push Press

Strength: Shoulder Press 5 x 6 reps @ 70%

Conditioning: The Ninja

9 min AMRAP

•4 devil press (50/35)(45/25)

•7 Box jump overs

-2 min rest-

9 min AMRAP

• 4 bear complex (95/65)

• 7 burpees over bar

Bear complex= 1 Power Clean+ 1 Front Squat + 1 Push Press+ 1 Back Squat + 1 Behind the neck Push Press