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!

Strength:

"Make Up Saturday"

Monday: 1RM Front Squat

Tuesday: 1RM Power Snatch & Full Snatch

Wednesday: 1 RM Backsquat

Friday: 1RM OHS

Conditioning:

"MARLON'S BEAR"

AMRAP 20

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....

Cash Out:

Socialize & Mobilize!!


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