160907 ~ TGITBD!!!

Thank Goodness it's Tracey's Birthday!!  Happy Birthday (minus 1 day) to our OG Tracey G!  It's been awesome to watch Tracey develop into the WOD beast she is......she leaves it all on the WOD floor day in and day out.......breaking a sweat...but still looking picture perfect!  

Today's Warmup and WOD are brought to you by the Birthday Girl herself!!  Lets turn up the intensity dial for Tracey today!!

Strength:

Snatch

Every 90s x 8 min

3 @ 50/60/70%

3 x 2 @ 75%

Working on Consistency! No Misses!

 Then…

 4 min ME C2B Sets of 3UB

or...

4 Min Negatives.  3s hold @ chest + 3 s Descent.

Conditioning:

Happy Birthday Tracey!!

 “TGIB!! Thank Goodness it’s Tracey’s Birthday!

 AMRAP 20 mins of: 

9 squat cleans (155/110) 

6 burpee pullups 

12 Box jumps (24/20#)

88 DUBS

Cash Out:

50 GHD Situps

50 GHD Hip Extensions

50 Banded Reverse Hypers

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