10/12....WOD(Happy B-Day Melanie,Trace,Lisha,Chris and Laura)

Warm up: TC Skill/strength:

  • 15 mins of working squat cleans

WOD:

The OCTOBER Birthday WOD!

2 Rounds for time

  • 19 CAL ROW
  • 18 Wall balls 20/14 (Melanie)
  • 41 DU (Laura)
  • 19 Hang Cleans 95/65
  • 18 Med ball get ups to jump over the bar 20/14 (Lisha)
  • 43 DU (Chris)
  • 15 Jump squats jumping to 6" above outreached arm.EX: jumping up to pull-up bar
  • 14 power cleans 95/65 (Trace)

25 min Time Cap