It is someone’s birthday, we won’t say who but there are clues.
WARM UP
Row 500
Barbell Warm up
10 each
Deadlift
Hang Clean
Front Squat
S2OH
Determine which complex you want to do, build your bar and practice each movement
WOD
PAIN CAVE
AMRAP IN 45
RX 115/75
Unbroken complex=1 rep
5 Deadlift
5 Hang Power Cleans
5 Front Squats
5 S2OH
OR
3 Deadlift
3 Hang Power Cleans
3 Front Squats
3 S2OH
3 Back Squats
3 OHS
Completed complex without letting go of the bar is 1 Rep
If you let go of the bar during the complex-no rep
Rest between reps
ICING
Foam roll
Sign up for the open and have a great weekend. Open gym on Sat 830-10 am