Happy bday you old fart. Thank you for being part of our CFS family. Here is an updated version of Last year's WOD.
Strength:
15 mins to find a Heavy Single Arm Barbell Snatch
Must alternate between arms
Metcon
"32 WOD"
Buy in - 85 Meter walking lunges (red rail and back)
3 Rounds
10 OH Squats (95/65,75/55, 55/35)
10 Strict Press (95/65,75/55, 55/35)
10 Burpee over Bars (parallel to bar - 2 feet leaving & landing)
2 Rope Climbs (beginners ground to standing)
Cash out - 85 Meter OH bar carry (red rail and back)
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