Happy birthday to my very good friend Sabrina. She will tell you that she was lucky to find us over a year ago, but I am here to tell you that we are the lucky ones.
Sabrina has proven herself to be an amazing athlete, coach, and friend to everyone at CFS.
Even though this WOD is tough, every part of it represents the athlete that Sabrina has become.
I love that so much of this workout is stuff that I showed her along the way and she fell in love with. But don't ask about those front roll to back rolls, those bad boys are from her MMA background.
Don 't forget to wear your Neon Green and Purple
Skill:
26 Commando Pull ups
http://instagram.com/p/l8rv37QXSR/
26 front rolls to back rolls
http://instagram.com/p/l8ri-twXSF/
WOD:
"The Sabrina Complex"
In a 12 minute window Complete:
26 Sabrina Complexes 95/65
(1 rep = Burpee -> Squat Clean Thruster (Cluster) -> Snatch Balance (below parallel) -> OH Squat)
As soon as you are done with all 26, you then begin to do Plyo Lunges
The Score Equals the amount of Plyo lunges you finish before the time runs out.
For Scaled, it would be:
(1 rep = Burpee -> Power Cleanv-> Thruster (Cluster) -> Push Jerk from behind the neck -> back Squat)
As soon as you are done with all 26, you then begin to do Plyo Lunges
The Score Equals the amount of Plyo lunges you finish before the time runs out.
OT:
88 double unders for time
(Sabrina was born in '88)
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