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)Â ***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