Legend has it that Coach Kate’s favorite movement is the clean and jerk. Kate shares a birthday week with Sam “The Butterfly” Brewer who’s favorite move is the muscle up. Since CF Thermal’s inception we’ve celebrated these two OGs with a WOD that combines their favorites! Let’s have some fun today for the Birthday boy and girl with this one!

Split up the reps however you’d like completing 30 reps of each movement as quickly as you can.

“Kate C and Sam B”
For Time
30 Clean and Jerks (135/95)
30 Ring Muscle Ups

too tough? ┬áTry this as a scale…

Scaled Version
“Mic and Lola”
30 Clean and Jerks (105/75)
30 Pull-ups
30 Push-ups

Previous PostNext Post