Tuesday Jan 31st, 2012

Happy Birthday Shelly!!!

For your Birthday we have decided that you will do the entire WOD with a 20# Weight Vest on! Yay you!! Happy Birthday Beautiful!! BTW this is a NEW CFSF Birthday WOD Standard. Set the Bar!!!

WarmUp:

800m Run

Hip Mobility

50 Box Jumps for Time

2m Plank Hold (25/15)  ***Shelly will be wearing 20# Vest and a 15# Plate

MOD: Clean

AKA “Full Squat Clean”

5-5-3-3-1-1

WOD: “Shelly” 20m AMRAP

3 OH Lunge (135/95)

9 Front Squat (135/95)

1 Wall Climb

29 Dbl Unders

 

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