Monday, April 7, 2014

Tuesday - WOD 89 - Sami's bday WOD

Happy Birthday to the greatest little girl ever.  Sami is finally 11. Here is her bday WOD.

Strength
Clean high pulls
4 @70%, 4@ 80%, 4@ 90%
Power snatch,  snatch push press,  oh squat (movements are in a complex)
3 @60%, 3@70, 2@80%

Wod 1
11 min EMOM
11 second handstand hold
11 hang power cleans 95/65

WOD 2
11 min EMOM
11 Deadlift hold 225/135

OT
11 cartwheels
11 calorie row

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