Monday - Bday WOD (Don)

Happy bday big Don.

Always motivating, always grumpy, but you're our Grumpy.

Happy birthday Don

Warm Up:
Rowling

Strength:
Back squats
Warm up @50%
Warm up @60%
3@70%
3@70%
ME@70%

Metcon
Part D
For time: 10 min Time Cap
4300 lbs of
Clusters= Squat Clean+thruster

Part O
(Starting at the 12 minute mark)
4 min AMRAP
6 HSPU flat surface
11 Wall Balls 20/14

Part N
(Starting at the 18 min mark)
4 min AMRAP
Turkish getups 55/35

OT: Drink a beer with Don