Happy Birthday Jody and Leroy!

 Warm-up

Run 200m
5 Pull Ups
10 Push Ups
10 Band Pull Aparts (Posterior)
Run 100m
5 Pull Ups
10 Push Ups
10 Band Pull Aparts (Anterior)
*Group Stretch to follow

Weightlifting

Back Squat 1x5@65%
1x5@70%
1x5@75%
1x5@80%
*log in last set of 5 reps

Metcon

Metcon (Time)Happy Birthday Leroy and Jodie! Grab your partner and complete:
A) Leroy:7/31 *7 movements @ 31 repetitions
push press (95/65)
front rack lunge (95/65)
med ball cleans (20/14)
wall ball shots (20/14 to 10/9)
hand release push ups
box jump overs (30/24)
burpees :)

then:

B) Jodie: 46 years young! 23 UNBROKEN reps done by each partner for each movement
*Every time you break = 5 burpee penalty for both partners
double unders
air squats
handstand push ups
pull ups
sit ups
*Time cap =20 minutes

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