Tuesday - Bday WOD - Ronnie

Happy Birthday Ronnie. Thank you for being part of our CFS Family. You are an amazing athlete and friend.

So here we go: 9/4/1980

Group warm up:
3 rounds
- 7 pushups
- 7 squats
- 7 Empty bar OH squats

Strength:
8 Min EMOM
odd minutes  - 3 snatch balances 95/65
even minutes - 7 Burpees

Metcon:
Buy in: 19 OH Squats 95/65

then... 3 rounds of
9 - Pullups
9 - Hang Snatches 95/65
9 - Floor Sweepers
9 - Candle Stick get ups
1 - 200 Meter run

Cashout: 80 doubles unders (240 singles)