160125 ~ Happy Birthday Kid!!

Happy Birthday to one of the friendliest and happiest girls at the box!!  You may think that she is our door greeter as she always has a big hello for everyone as she is sitting on the couch completing her homework (not her mobility work).

Today's conditioning piece is brought to you by special request!  Have a great day Syd!!


EMOM for 6 minutes
a. 2 Hang Squat Cleans AHAP (80% or more)

Tabata x 8
(20s On: 10s Rest)


“Syd Isn’t A Kid Anymore!”


With a 15 min Running Clock Complete:
19 Back Squats (115/75#)
19 Pushups
19 Push Press
19 Pullups
19 OH Lunges
19 Pullups
19 Push Press
19 Push Ups
19 Backs Squats

With time remaining:
1 Rope Climb
20 DU’s

Cash Out:

50 GHD Situips
50 GHD Back Extensions
50 Heavy Russians


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