170128 ~ Happy 30th Birthday Coach Ade!!!

Happy Birthday to our very own Little Nitro Coach Ade!!  Super strong, with an even bigger heart! If you see her hanging around the platforms today....make sure to give her a big Happy Birthday.....or some Birthday Beats....whatever you choose!

When asked about submitting a Birthday WOD, Ade left it up to me!  Today's Saturday selection will be in the Birthday Girls Honor!!  Enjoy!

Strength:

Make Up Saturday!

See Whiteboard For Selection!

Conditioning:

Jonesworthy”

Happy Birthday Coach Ade!!

20 min Cap

80-64-50-32-16-8

Air Squats

40-32-25-16-8-4

KBS (50/35#)

20-16-12-8-4-2

Pullups

Ex. Rnd 1:

80 Squats

40 KBS

 20 PU

Cash Out:

Sing Happy Birthday to Coach Ade!!!

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.