Thursday, February 25, 2016

Friday - "27" Bday WOD (selena)

Happy Birthday to the girl that won the heart of Coach Rudy. Selena is such a calming spirit in our gym but also a fierce friend and athlete. We are proud of her and overwhelmed with happiness that she is part of our Box.
Selena is turning 27 and her actual birthday is on the 27th. So this is a very special day for her.

happy birthday Selena

16.1 discussion (15 minutes)
OH lunges (grip suggestions - More narrow is stronger)
Bar facing burpees (3 step turn-around)
Chest to Bar (movement suggestions for Rx - big kip/lean back)

Metcon "27"

16 Min AMRAP
2 hand release burpees
7 Hang Snatches 75/55
2 OH Squats 75/55
7 Med ball Candlestick get ups 20/14
*At the top of every 4 minutes complete a 200 meter run, including at the start of the WOD

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