"Happy 24th Birthday Angela Falcone"
Pre-WOD: 15 minutes to work up to a heavy rep of Shoulder To Overhead
Birthday WOD - For Time
24 Calorie Row
24 Dumbbell Snatch right & left (45/35#)
24 T2B or GHD
24 Burpees
24 HSPU
24 Pull Ups

skill
strict shoulder width unbroken handstand pushups (2 mns rest)
5-5-5(normal) then 2-2(deficit)

endurance
8 rounds of 20s of work 10s of rest:
running sprints
(more like a 400m running pace)

“Barraza”

200m Run

9 Deadlifts 275/185: Mod to 105

6 Bar muscle ups: Mod to 9 ring rows and 9 dips using the green band

18min AMRAP

I made it through 5 +2/3

12 Minute AMRAP
150 Wall Balls #20
90 DU
30 Muscle ups

Karen - 8:15
1st Ring MU in a WOD!

Back squat 3 RM

Run 1 mile
Plank - 1min.
Side Plank - 45 sec. each side
Front snow angle - 25 reps.
Reach w/leg and opposite arm - 20 reps each side
Twist Crunch - 25 each side
Russian Twist - 30 reps.
Static ab rollers - 25 reps.
Drop knees - 25 reps each side
Hips lift - 20 reps
Run 1/2 mile

12 min AMRAP

75 lb
4 shoulder press
8 SDHP
12 front squats

7 1/2 rounds

7 rounds

10 OHS @ 35#
10 KBS 1 pood

I have no idea as I wasn't really pushing it nor did I set the clock, but it was about 12:30. The OHS are light and easy to put up, but my right wrist is still really weak and was hurting in the last couple of rounds during the OHS.

ROM drills. 3 rounds – 25x double-unders, 5x ring dips, 10x hang-clean, 15x supine ring pull ups. 20x hand-release push ups,

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minute

EMOM - 4 Minutes
4 dips/push-ups/or pull-ups
Max Sprints
Choose a movement, opposite of what you did for VT. Score is max sprints

push-ups
31 sprints