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FRIDAY -3.20.2015

19
Mar

FRIDAY -3.20.2015

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VitalWinter25HAPPY BIRTHDAY COACH!!!!
It’s been awesome watching you grow as an athlete and a coach. We are extremely lucky to have you as a coach and friend.

*Don’t forget everyone we are meeting at McNellies upstairs @ 8:00pm to celebrate March Birthdays!!!

WARM UP 
Coaches Choice

WOD
15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

SCALED 

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

– 5 Min Rest-

4 Rounds
10 Slam Balls
15 Push Ups (Feet on 35/45# Plate)
20 Lunges
40 DU’s

*5:30 Class WOD Change

We will be having Coach PH & Coach Colby’s Birthday WOD at the 5:30pm class time. If you want to do 15.4 you are more than welcome to, OR you can join us in our Birthday WOD!!!!!

12 Min AMRAP
3 Muscle Ups
6 Ground to overhead 75/115#
9 Burpee Box Jump Overs 20/24″

– 5 Min Rest –

10 Min AMRAP
1 Rope Climb
5  Deadlifts 95/135#
9 OH Lunge 95/135#

– 3 Min Rest –

Birthday Burpee Challenge
21 + 36 = 57

For time
Chug two beers and complete 57 burpees
3…2….1…GO
*BYOB or use whats left in the fridge
 

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