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Happy Birthday Brian!!

6
Dec

Happy Birthday Brian!!

Today we’re celebrating Mr. Brian Welch’s Birthday with “3-9” minute workouts. I’m not 100% sure how old he is but I think its really close 40….Happy birthday buddy, enjoy!

EMOM x 9 mins;

min 1) 3 Curtis P’s 95/65

min 2) 9 Pull-ups

min 3) Rest

*Rest 3 mins

9 min AMRAP; @80%

12 KBS 32/24kg (Performance) 24/16kg (Fitness)

7 Wall balls 20/14

*Rest 6 mins

9 Rounds for Time; @90%

7 Power cleans 155/105 (Performance) 135/95 (Fitness)

6 HSPU’s (Performance) 8 HR Push-ups (Fitness)

Note from the Coach;

Curtis P = 1 Power clean + 2 Front Rack lunges + 1 Push press

Survival is the theme today. The EMOM is not intend to be intense. The AMRAP should be done at a manageable pace throughout the entire 9 mins, and last but not least the 9 rounds for time is where you’ll give it your all! 🙂