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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