150620 ~ Happy Birthday Marlon!!
Happy Birthday to one of best smiles from the Noon Crew!! Every day he trains, this athlete puts in nothing but WORK!! Staying true to the Birthday WOD rules, rumour has it that Marlon will be making an appearance today.....on a Saturday!!
Come on in and help Marlon celebrate his special day.....today's programming has been provided by the birthday boy himself!
"Make Up Saturday"
Monday: 1RM Front Squat
Tuesday: 1RM Power Snatch & Full Snatch
Wednesday: 1 RM Backsquat
Friday: 1RM OHS
Buy In: 20 Tire Flips + Jump Throughs
5 Deadlifts (115/75#)
5 Hang Power Cleans
5 Front squats
5 Push presses
5 Back squats
**+3 Calorie Row Ladder after each round completed**
i.e. 3 Calorie Row After Rnd 1, 6 Calorie Row After rnd 2, 9 Calories after rnd 3 etc....
Socialize & Mobilize!!
Posted on Sat, June 20, 2015
by Sue Ann Van Damme