150618 ~ Happy Belated Birthday Serge!

 

Due to a technical glitch....Serge's requested birthday WOD is a day late!  As Serge would say...this is his farewell year to his 20's...and a birthday WOD is never fun alone!

Happy Birthday Serge!! Hope you had a great day!!

"It Takes 2 to Make a Thing Go Right!!"

With a 40 min running Clock:

In teams of 2, complete the following:

A. Barbells:

7 min AMRAP: Shoulder to Overhead

29 @ (135/95#)

29 @ (155/105#)

Max Reps @ (175/125#)

Rest 3min

7 min AMRAP

Power Clean

29 @ (135/95#)

29 @ (155/105#)

Max Reps @ (175/125#)

** 1 Partner working at a time**

Rest 3 min.

B. "Sled Drag & Tag"

AMRAP 7

Partner A: 30 m Sled Drag

Partner B: 200m Sprint

** Partners alternate between the Sled Drag and Sprint**

- Partner A cannot begin to sled drag until they have been tagged by their partner coming back from the 200m run.

Rest 3 min

C. B- Boy Body Weight

Complete For Time

(7 min Cap)

29 Strict HSPU/Handstand Hold

29 Ring Dips/Knees to chest hang

29 Burpee Pull Ups/Plank Hold

29 Lateral Burpee Over Partner

Cash Out:

100 Partner Med Ball Situps

 

 

 

 

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