Happy birthday Donny "Top Gun" McCoy. You have always been such an important part of our box. You and your family are like family to us.
Here is the WOD coach Quinn made for you.
Birthday 1/28/70
Birthday 1/28/70
Group warm up.
Empty bar warm up
Empty bar warm up
Strength
15 min
Clean and jerk 1RM
15 min
Clean and jerk 1RM
Metcon
"Top Gun" partner WOD
1 rope climb (each)
46 push press 95/65 (shared)
46 box jump overs (shared)
28 wall walk ups (each)
46 front squats 135/95 (shared)
46 kb swings 52/35 (shared)
70 wall balls 20/14 (each)
"Top Gun" partner WOD
1 rope climb (each)
46 push press 95/65 (shared)
46 box jump overs (shared)
28 wall walk ups (each)
46 front squats 135/95 (shared)
46 kb swings 52/35 (shared)
70 wall balls 20/14 (each)
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