WOD Thurs. 12/17/15

WARM-UP

Demo Wod Movements 
5 reps of each movement needed for your Birthday! 

STRENGTH

EMOMx10
E: 15 Wall Balls
O:15 Med Ball Sit ups

WOD

Birthday Breakdown
(##/##/####)

3RFT
0: 10 Burpees
1: Squat Snatch
2: Power Clean
3: Deadlift
4:Pull up
5: TTB
6: Push up
7: Wall Ball
8: Box jump
9:Air Squat


Sample:  11/12/1986

3 FRT
1 Squat Snatch 
1 Squat Snatch
1 Squat Snatch
2 Power Cleans
1 Squat Snatch
9 Air Squats 
8 Box Jumps
6 Push ups

OLY
P. Clean
2@60%
2*65
2*70
2*70
2*75
2*75

Clean Pulls 
3@60%
3*70
3*80
3*90
3*95
3*100
3*105

F Squats
5@60%
4*70
4*80
4*80
4*80