HAPPY BIRTHDAY
LYN FLINT
Pre Wod
60 Sec Efforts x1
Row 20 Cal
21 Thrusters
Strength/Skills
Thruster 1rm
Conditioner
4RFT
30 Cal Row
15 Thrusters 40/30kg
Rush Hour
EMOM 20
Run 50m
5 Box Jumps 24/20"
5 Burpees
BarBell Club
Week 6/9
Snatch
60/70/80% 3x4
Clean and Jerk
60/70/80% (3+1)x3
Power Jerk BTN
60/70% 3X3
Snatch Pull
80%x4, 90% x3 x4
Deadlift
85% 3x3
Back Squat
60/70/80% x3, 85% x2
Post weight/time to comments
It's ok to be a glowstick
Sometimes we need to break
Before we shine
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