Wednesday, May 17, 2017

Thursday - Bday WOD (Anna Marie)

Happy Birthday Anna Marie. Thank you for everything that you do for us and our CFS Family. You go above and beyond helping to keep things running.

We are so lucky to have you as a coach and a friend. You are amazing at what you do and we are so excited to have you helping us with planning our Competitions and Events.

You already know what this work out is since you programmed it, but here we go anyway...

Group Warm up:
Line drills
15 min jog

Anna Marie's favorite game : farmers and lumberjacks (10 mins)

Buy in - 36 Plyo lunges

then... 5 rounds for time

36 double unders
5 OH squats 135/95, 105/85, 95/65
18 Hang Power Cleans (same as OH Squats)
81 Meter Sled Pull 3-45lb plates/2-45 lb plates

Cash Out: 36 wall balls

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