Happy Birthday Abel

WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)

WOD: Pick your WOD

“Abel” Courtesy of CrossFit FAST (slightly modified)

4 rds of

400m run

20 OHS 95/65#

30 Push-ups

40 Sit-ups

For time. (Happy Birthday Abel)

or

“Wende’s Birthday WOD”

4 rds of

Happy Birthday Wende!

400 m run

20 KB swings

15 burpees

10 power cleans 95/65#

For time

Post your choice and time to comments

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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.