Wednesday - Bday WOD - Andrea & Amanda

Happy birthday Andrea and Amanda. Thank you so much for all that you do. We are so proud of you 2.

Dena and Dwain made a tough one for you 2.

Group warm up
400 meter row
Then 2 rounds
10 Cs and D's
10 sec hand stand hold

Metcon (Twinning)
2 parts with an 800 meter run in between

Part 1 - Andrea
Buy in - 400 meter run
36 plate situps 45/35, 35/25, 25/15

Then 2 rounds
7 Toes 2 bar, L2 - Knees to elbows, L1 - Knees to 90
7 Chest 2 bar pullups, L2 - Pullups, L1 - box or banded pullups
7 bar facing burpees
7 Push Press 115/75, 95/65, 75/55

800 meter run

Straight to

Part 2 - Amanda
36 Plate ground to OH (same weight)
Then 2 rounds
7 SDHP (same weight)
7 Thrusters
7 Back Squats
7 GHD situps

Cash out - 400 meter run