Yep, the old man is 1 year older today and my lovely wife and Jonathan felt like I deserved a birthday WOD…now wasn’t that nice??
Make yourself at home, we have a little work to do!
For time; Teams of 2, 41 minute Cap
Griff; Run 800m, Run 400m backwards, Run 800m, Run 400m backwards
Randy; 75 Power snatches @75/55 (performance) 75 Alternating KB snatches 24/16kg (fitness)
Elizabeth; 21-15-9 Squat Cleans @135/95, Ring Dips (performance) Front Squats @135/95, Hand Release Push-ups (fitness)
Grace; 30 Clean and Jerks @135/95
Note from the Coach;
I’ll explain details of the workout before class.
Almost forgot, coaches challenge…do it all by yourself!!