Tuesday - Bday WOD - Ronnie

Happy Birthday Ronnie.

Thank you for being a RockStar coach and athlete at the gym. We are so proud of you and we feel blessed to have you with us.

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

12 - Floor Sweepers

10 - Hang Power Cleans 135/95

8 - Candle Stick Get ups

6 - Muscle Ups

2 - 100 Meter runs (200 Meters each round)

Cashout: 80 doubles unders (240 singles)