Happy birthday Dylan. We are so proud of the work you have been doing. You always put yourself out there and try your hardest.
Thank you for all that you do.
Group warm up
2 rounds
30 meters high skipping
5 cartwheels
30 meters bear crawls
Strength
7x(1+1)
Squat clean + front squat (squat clean lock out, then front squat)
Start at 50% of max increase weight each set.
Metcon
Buy In: 41 Wall Balls
Then...
11 Rounds
5 Thrusters 95/65, 75/55, 65/35
5 Bar over Burpees
5 Pull Ups
Cash Out: 41 KBS 52/35, 39/22, 35/22
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