Thursaday - WOD 61- Bday WOD "Gage"

Happy Birthday Gage. We are very happy that you are part of our CrossFit Family. You are an amazing athlete, a great friend, and wonderful coach, and a fantastic family man.

Here is your WOD

Warm up:
Calf warm up and foam roll

Skill:
Practice the movements

WOD:
"Heavy Gage"

3-6-9
Thruster
100 meter run after each set

then immediately go into
3-6-9
Bent over Row
100 meter run after each set

*the weight increases after each set
*use the chart below to see the weight requirements

Men	3 rep	6 rep	9 rep
beginner	65	95	115
interm.	95	115	135
advanced	135	155	185
Women	3 rep	6 rep	9 rep
beginner	45	55	65
interm.	55	65	75
advanced	75	95	115

Overtime:
100 pushups