One of our long-time athletes celebrated her birthday today ... fun! Love birthday WODs ...

Warm Up:
1000 Sit Ups (funny, coach!)
3x [PVC, 35 lb. bar, 45 lb. bar]
5 Press
5 Push Press
5 Push Jerk

Mobility:
Pain ball on feet
Pain ball on shoulder

Max Effort:
Shoulder Press
8 @ 70% of 1RM
5 @ 75% of 1RM
3 @ 80% of 1RM
3 @ 85% of 1RM
1 @ 90% of 1RM

[105 lb., stopped -- screwed up my right shoulder on Monday night doing high hang squats and it was having none of this movement this morning]

MetCon:
"Thanks Jenny"
21-15-9
Pull Ups
Sit Ups
American Kettle Bell Swings @ 1.5 pood