130814 ~ Happy Birthday Joce & Mamma Bear!!

Happy Birthday to one of the most awesome athletes at the gym......throughout her 8 months of pregnancy, this Super Women has been destroying PR's and taking names on WODs!  Although her actual birthday was on Sunday, we needed to wait until today to run this doozie personally programmed by Katie and her partner in crime, life, and birthday Joce. 

Your CNS will be screaming!! Have Fun!

Conditioning:

Part A:

Every 90s for 6 min

5 Heavy Cleans

50m Farmer Carry

Rest 2 min

Part B:

Every 90s for 6 min.

3 Deadlifts (315/225)

5 Clapping Pushups

50m Sprint

Rest 2 min

Part C

5 Rounds

1 minute OH Barbell Hold

30s plank.

Cash Out:

3 x 10 Tire Flips with jumps in and out

3 ME Pullups

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