WOD:
A. Weighted Pull-Ups
3 Weighted Pull-Ups — EMOM x 4 min
–rest 2 min and add weight–
2 Weighted Pull-Ups — EMOM x 4min
–rest 2 min and remove weight–
1min Max Reps Strict Pull-ups
**If no weighted pull-up, work strict pull-ups or progressions (tough ring rows, tough band)**
B. 8min AMRAP
5 Strict Pull-Ups RX+ 5 L-Sit Pull-Ups (MRX 5 Pull-Ups)
15 Anchored Ab-Mat Sit-Ups RX+ 15 GHD Sit-Ups
10 Ball Slams with Wallball 20/14 MRX 20/10 (Catch on Bounce)
C. Core & Grip Development
1min Pull-Up Hang Position L-Sit Hold
200m Plate Pinch Grip Carry — straight to —
200m KB or DB Farmers Carry Heavy
Bad to the bone!
One of the most amazing people I know! Patty is strong and beautiful inside and out! 💖
PATTYYYYYY! 😍🙌🏼
I spy the birthday girl! Happy Birthday to this incredible lady, whom I’m lucky enough to call my mom! Xoxo
Uh oh! There’s the most amazing woman I know doing one of the many things that she does so well!! Thanks for showing us how good 65 can look! Happy Birthday Mom 💜
The one- the ONLY 😍Happy Bday dear friend!!!
Patty! She walks the walk, laying the pathway for us to follow. Such a sweet and kind soul!
Patty!! One of the best ladies I’ve ever had the privilege of knowing. She has the biggest heart and treats everyone with so much love and kindness. Happy birthday Patty. If anyone deserves to have the very best day and be showered with love and kind words it’s you!!!! ❤
There’s the Birthday Girl!! She’s got a heart of gold 💛 A work ethic second to none 💪 And she spoils me rotten 😁 ❌⭕️❌⭕️
Happy Birthday Patty! My hero and strong friend!!! 💜💜
Our angel!!!! Patty I love you! Happy Birthday!!
I can’t say enough about this amazing lady! Love her amazing spirit and kind heart! ❤️ Happy Birthday, Patty! You ARE the Angel of the CFHSV family!
Patty! Pure grace, kindness, beauty and strength. Happy Birthday sweet lady. You are awesome.
My best days are when our paths cross. You are such an inspiration!!!
Always so sweet and helpful… and will always give ya a hug that makes you feel better!
Now that is one, strong, beautiful and incredible lady! Happy Birthday to the best boss anyone could ever ask for. Love you 💜💜
#goals
Happy birthday wonderful Patty!!!
Patty….The real deal inside and out. What I want to be when I grow up. Happy Birthday! You are the best.
WOW! SUPER PHOTO! This beautiful woman can do it all! You are truly one in a million Patty! <3
PATTY!!! Wonderful women beautiful inside and out. Would love to be like this amazing women when I grow up. Keep making all of our days brighter. Happy birthday Patty!!!
Gotta love Mrs. Patty, thanks for all the encouragement! Mucho respect
Have a Happy Birthday Mrs. Patty!
Happy Birthday Patty! Hope you have a great one!!
Happy Birthday Patty!! I am really and truly so thankful for you. 💕xoxo 💕
Happy Birthday! Σε αγαπώ!
And I love you💜
Happy Birthday to you Patty!!! Every time we get to talk, I am reminded of just how easy it is to be nice & loving to everyone and for that, I thank you! And your outfits are spot on & fabulous every single time I see you!!!
Happy Birthday Patty! Such a wonderful lady!
A. 16 kg weighted strict / 24 kg weighted strict (25# for the last set / 15 strict
B. 5+3 RX
C. Complete with 40 kg Farmers / 35# plate carry
Happy happy birthday patty!
One of the sweetest, kindest, and most generous person I have ever known. And she is one bad to the bone crossfitter as well. I hope you have an amazing day. Happy Birthday Patty!
Happy Birthday Patty! 😊 You are beautiful inside and out. You look amazing and you are amazing – you are truly an angel 😇
Patty, the one and only, a fountain of youth and a ray of sunshine every single day.
Patty! One of the sweetest, strongest, nicest people I know! Happy Birthday!
Happy Birthday γιαγιά Blazing a trail of inspiration for us to follow.
Happy birthday Patty. You are the best
Happy Birthday sweet Patty!
HAPPY BIRTHDAY Patty! You are one awesome gal! Always smiling, loving and caring! I am so blessed to know you!
Happy birthday Patty! Always smiling and always encouraging, thank you for making CFHSV feel like home.
Happy happy birthday sweet Patty! I hope your day is half as great as you are!
Happy happy birthday, sweet Patty! We love you!