160805 ~ East Coast Thrashing From an East Coast Girl! Happy Birthday Alicia!!

Happy Birthday to our resident Nova Scotian Ally!!  As you may or may not know, Ally is an endurance queen as she has already tackled a number of Adventure Races, and Marathons this summer.  A properly programmed Birthday WOD should contain movements that the Birthday Athlete loves, and a couple of their goats for good measure.  Today's WOD is exactly that mix! 

Warm up well...and get at it! Take 1 rep at a time!

Happy Birthday Ally....Hope you have an awesome day!

Alicia's Birthday WOD Request:


 For Time

30 Clean-and-Jerk (135/95 lbs) or 75% 1RM Power Clean & Jerk

1 Mile Run

10 Rope Climb (15 ft)

1 Mile Run

100 Burpees

(45 min Cap)

Cash Out:

Mobilize & Socialize!

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