A very happy birthday to Alyson Cleal! Alyson has been a major personality in the gym ever since her arrival some time ago. She is an extremely hard worker with the talent to match her abilities. She is always keeping me reminded of her goals, which is something I deeply admire about her. I have seen this girl throwdown with the best of them. Although, she has had a few setbacks as of late. That persistence of hers will shine right through when she’s healthy again. I know she will be back better than ever. Here’s to you Alyson. Cheers!
Fitness-Strength-Community
WARM UP:
400 M. Run or Row
2 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then:
Shoulder & Hip Mobility
SKILL:
3 x 10 DB Tricep Ext.
Pair With:
3 x 10 Bar Roll Outs
LIFT:
EMOM 10
3 Squat Snatches (135/95) (115/75) (95/65) (75/55)
WOD:
“CLEAL”
For Time:
8 KBS (R) (70/53)
8 KB O.H. Lunges
8 KBS (L)
8 KB O.H. Lunges
24 Sumo Dead Lift High Pulls
32 T2B
40 Box Jump Overs (30/24)
32 T2B
24 Sumo Dead Lift High Pulls
8 KB O.H Lunges
8 KBS (L)
8 KB O.H Lunges
8 KBS (R)
POST WOD:
Mobilize & Stretch
