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!
Spend time at the start of class dialing in these two higher skill movements, build up in weight and set up scales as needed.
Split up the reps however you’d like completing 30 reps of each movement as quickly as you can.
“Kate C and Sam B”
30 Clean and Jerks (155/105)
30 Ring Muscle Ups
“Mic and Lola”
30 Clean and Jerks (105/75)