Happy Birthday Nonkie! 9/27/2017 WOD

 

Nonkie
Happy Birthday Nonkie!

A very special workout, for a 
very special guy, who keeps 
us on our toes and always 
reminds us to smile and enjoy 
life to it's fullest.

Skill/Strength
Double-under practice
NFT
27-18-9
Double-under
Push-up

WOD
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push-Jerks
*Select a load that will 
challenge you, but also 
allow you to perform each 
group of movements unbroken 
and with perform form.  If form 
begins to breakdown during the 
workout, take a break, shed the 
weight.  This is for technique!

 

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