“Happy Birthday Coach Jenn! 💚”

Partner WOD : 5 Rounds For Time!

- 50 Abmat Sit Ups

- 50 Front Rack Lunges (95/65) +(115/80)

- 50 Hang Power Cleans (95/65) +(115/80)

- 50 S2OH (95/65) +(115/80)

- 200m RELAY RUN

STRENGTH : DEADLIFTS NFT

( start at 75% and increasing )

- 5-5-5-3-3-3-1-1-1

WOD : 8 Rounds E90sec

- 8 Toes To Bar + (10)

- 8 Burpees to Target +(10)

- then Max Double Unders

SCORE = Total Double Unders

STRENGTH : 8 Rounds For Quality!

- 5 High Hang Power Snatches ( ~ 75% )

WOD : For Time!

- 800m ROW

- 60 Thrusters (75/55) +(95/65)

- 400m RUN

- 20 Lateral Burpees OTB

STRENGTH : 10-MIN EMOM

[  ODD  ] : 5 DEADLIFTS ( @ 75% ) 

[ EVEN ] : 30-second Hollow Hold

WOD : 15-MIN AMRAP

- 2 Muscle Ups

- 4 Handstand Push Ups

- 8 Kettlebell Swings (72/53) 

Partner WOD : 30-MIN AMRAP

- 29 Calorie Row**

- 29 1-Arm DB Snatches (50/35)

- 29 1-Arm OH DB Lunge (50/35)

- 29 Toes To Bar

- 200m Team RUN w/ DB (50/35)

** Non-working partner to hold DB in Goblet Squat Hold entire time working partner is rowing.