Danielle Would Like To Say “Thanks” & “Sorry” To Everyone Who Suffered Through Her Birthday WOD!!!
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GET READY FOR THE SOME NEWS BY THE END OF THIS WEEK!!!
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ALRIGHT… HERE WE GO!!!
Strength…
***Ask Coach If You’re Given The “OK” To Split Jerk Before You Start Split Jerking!!!***
Every Min On the Min x 3 Mins:
5 Push/Spit Jerks @ 70% of your 5 Rep Max
Every Min On the Min x 2 Mins:
3 Push/Split Jerks 75% of your 5 Rep Max
***Then…***
20 “Un-Broken” Strict Presses @ 15lbs Less Than Your 5 Rep Max
MetCon…
***Push Presses… Rx’d: M-95lbs/F-65lbs…***
***Box Jumps… Rx’d: M-30″/F-24″…***
15 Min TIME CAP!!!
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For a Total of 3 Rounds…
400 Meter Run
21 Push Presses
12 Box Jumps… TIME!!!
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3…2…1…GO!!!
Danielley’s Birthday WOD & Scores…
RainCrossStrengthandConditioning 