Today is Manda's 30th birthday! And here is the WOD she has picked. It's the final event from the CrossFit Games...and it's sick.
Rx'd Female/Male weight or reps
15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate
Scale loads and movements accordingly. If you cannot do muscle ups do a progression of them, or a 4 to 1 ratio of pull-ups and dips.
Picture: The birthday girl practicing her weighted overhead walking lunges.
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3 comments:
Happy Birthday Sunshine! Love Mom
95# BB Squat Cleans
Sub 30 dips for 10 muscle ups
24inch box jumps
All else Rx'd
36:37
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