Be sure to wish Coach Janelle a big Happy Birthday today!  21 never felt so good;)

WOD:

#Annie (10 min Cap)

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

STRENGTH:

Back Squat

1-10-1-20-1-30 rep Back Squat
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets. 

Cleans

EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground