C$

Happy Birthday to coach Courtney  aka…..(C$).

Have a wonderful birthday and thank you for all you do for SMCF.

This wod’s for you!

Strength:

Deadlift (Wendler week 3, 3rd cycle)

Good mornings

Conditioning:

Buy In

82 double unders

30 jumping lunges

then

3 rounds for time

10 ninja wallballs 20/14

20 kb snatches 55/35

8 ground to overhead 135/95

Buy Out

31 jumping lunges

82 double unders