180626 ~ Happy Birthday Ann!!

A special WOD for a very special Birthday Girl!! This fit Mama has been a regular in the 4:30pm class! She has been training so hard that she will give her kids Cheyenne and James a run for their money!!

Happy Birthay Ann!! We hope you have a great day!!

Strength:

Paused Speed Back Squat:

 Every 90s x 6 min

5 x 5 @50%,

3s Pause In the hole. Explode Up!

Conditioning:

“Ann-IE”

100 – 75 – 50 – 75 – 100

DU’s

20 – 15 – 10 – 15 – 20

Dead Lift (115/75#)

Hang Power Clean (115/75#)

Push Press (115/75#)

(20 min Cap)

Cash Out:

50 GHD Situps

50 GHD Back Extensions


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