Birthday WOD

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We don’t often program birthday WOD’s, but Victor really wanted to put together a little something special for everyone on his birthday. Hope you enjoy it. If not, you know who to complain to ūüôā

Workout of the Day 4/25/2017 –¬†Tuesday

CrossFit

A. RSP РWeek 2, Day 2
Front Squat 6 x 3 # 65%

B. Met-Con
Victor’s Bday WOD – Total Reps = 425!
For Time:
60 Air Squats
50 Double Unders
40 Sit-Ups
30 Alternating DB Snatches (50#/35#)
20 Thrusters (95#/65#)
10 Hang Power Cleans
5 Shoulder to Overhead
10 Power Snatches
20 Thrusters
30 Alternating DB Snatches
40 Sit-Ups
50 Double Unders
60 Air Squats

Scale 50 Double Unders to 100 Singles. Use the same barbell weight for all the barbell movements.

CrossFit Lite

A. Met-Con
5 Rounds:
200m Sandbag Run
50′ Overhead Weighted Lunge Steps (45# plate/35# plate)
15 Calorie Row
15 Burpees

CrossFit 101

Skill.
Hang Power Clean 5-5-5-5-5

Met-Con.
AMRAP 12:
10 Hang Power Cleans
10 Box Jumps