WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 8rounds

1 clean + hang clean + jerk

between 70-80%

Miles Birthday WOD

Teams of 2

4rounds

40cal bike/ row

40 goblet squats 53/70

40 single arm Russian KB swings left 53/70

40 single arm Russian KB swings right 53/70

400m farmers carry 53/70 (together, 1KB alternate arms whenever you like)

Extra Credit

3-5 rounds

10 each leg front rack lunges AHAP

20 back extensions

20 banded glute bridges