170809 ~ Happy Birthday Ali!

Happy Belated Birthday to our resident endurance queen!  It is no surprise that her requested Birthday WOD involves a tonne of running.....sandwiched in between a choice number of movements!  

Ali requested a selection of various Hero WODs in order to celebrate this special day, instead...I decided to mash up a Hero WOD just for her!  Her energy warms the entire box everytime she is in it.......her WOD will leave your muscles just as warm!!

Happy Belated Birthay Ali!! Hope you had a great day!!

Conditioning:

Happy Birthday Ali!!

“When Glen Met Nancy”

800m Run

30 C&J (135/95#)

20 Burpee Over Bar

10 OHS (135/95#)

800m Run

10 Rope Climbs

20 Burpee Over Bar

30 OHS (135/95#)

800m Run

(40 min Cap)

Cash Out:

12 min Goat Practice

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