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Monday - HAPPY BIRTHDAY STEPHANIE CRAMER!!!

Warm Up: 5-7 min amrap
10 DU's, Beg./20 Du's Adv
10 pass thrus
10 overhead squat, pvc/bar (focus on form)
10 Good mornings (keep spin in alignment, do not bend neck)
20 Jumping Jacks

Stength : Overhead Squat
Find a weight you can do a set of 8 to 10 reps with very good form


WOD: BIRTHDAY WOD
Run 800m
 Rest 28 secs
Run 800m
8 Deadlifts ( 80 percent of your one rep max. This should be challenging)
29 Box Jumps 24"/20"
19 Strict Pullups
83 double unders