Today is a very special day. Today we are celebrating Coach Pat Birthday! For those of you who don’t remember, last year’s had a 30 min time cap and it was a bloodbath…This year has two changes.
“Most people choose birthday WODs that they like and have movements that they love. I wanted this workout because its mostly a mental struggle to get over and can be mentally defeating at times. The first time I did this WOD 3 years ago I quit halfway through because I couldn’t mentally push once I was getting buried with burpees. This is not a workout I enjoy but its a workout that makes me better.”
-Coach Pat
Durability
Bent Over DB Reverse Flies + Thumbs Up
-Light weight for 1 big set to fatigue
Skill/Strength
Back Squat – Build up to one heavy set of 6 to 8 reps in 10 minutes
WOD
AWESOME VIDEO for long ago…Khalipa KILLS those DB Hang Squat Clean Thrusters
For Time
75 Dumbbell Hang Squat Clean Thrusters (45/30)
At the top of every minute – Put those DBs down and complete 5 Burpees
Start the WOD with 1 full minute of Hang Squat Cleans
Notes – It is not ok to drop the dumbbells from overhead or from the shoulders. These dumbbells are not designed to be used that way and they will break if athletes drop them from that height.
Scores from Tuesday Helen ReTest!
