Happy bday Dena. Thank you for all that you do and all that you are. None of us would be the same without you!
Group warm up
Coach's choice
Strength:
3 rep max OHS
Metcon
Dena's 53 (08-26-65)
Buy in:
53 plate sit ups
THEN: 3 rounds of:
5 - pullup complexes (1 pull up + 1 C2B)
3 - burpee bar touches
5 - power cleans
3 - push press
5 - hspu
3 - bar facing burpees
400 M. Run
Cash out: 53 Air squats
*plate weight: 35/25, 25/15, 15/10
*bar weight: 155/105, 135/95, 115/80
*hspu: flat surface, 1 mat, 2-3 mats or a box
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