Friday

Birthday Girl (Coach Jess, 29)

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

"Coach Jess's Birthday WOD"

3 rounds of:

1 minute Burpee Blasters

(burpee + pull-up+knees to elbow)

1 minute Wallballs, 20/12

1 minute Dips

1 minutes Push press, 65/45

1 minute rest

*must have completed 29 reps of each movement, for every rep short of 29 for each movement you will make up with 1 Burpee Blaster per missed rep.

(Example: Total wallballs-20 = 9 short of 29 reps, therefore 9 burpee blasters are owed)

then.............

Max Bar hang

*hang on the bar for max time.  See how strong your grip is.

Everyone hangs from the bar while they sing happy birthday to Coach Jess, then continue to stay on bar as long as they can.

Read:

Are You Getting Your Daily D?

by Jessica Kuzma, M.S., R.D.