Thursday, December 22, 2016

Friday-Partner-Birthday-Extravaganza WOD

Happy birthday to 2 of my favorite girly girls. These 2 ladies keep me on my toes at all times. We love seeing them around the box and they have contagious personalities.

Here is to a wonderful Happy birthday Mads (12/22) and Robbi (12/23).

Group warm up:
15 min Team Spike ball

10 minutes to find a 1RM split jerk from the rack
(we are working on good form and speed)

Partner Metcon
22 min AMRAP
12 handstand pushups
23 back rack lunges 95/65
12 OH Squats 95/65
22 mountain climbers
12 candle stick get ups 1 mat (Level 2 & 3 may use a plate)
23 hang Cleans 95/65
*Partners must tag to trade off. A "no tag" has a penalty of 5 burpees
*You can trade off as often as you need as long as you tag

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