THIS IS IT: a Steady shoulder blaster today with some box humps to wind you a bit more. This one is about the snatches, try to get those done within a min (:05 per)! If u need to modify, cut out press, lower box reps to 10. Try to maintain lbs n reps w/ snatches and KB Swings!!! Fun Bday WOD for Drew!!!
Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Romanian Dead’s 2x10 - lite! Dead Pro WOD 12 min EMOM 4 Deadlifts (185/275) Burpees till :30secs Rest 2 mi
WOD 4 Stations/4 mins per Station Max reps/cald per station 1 min Rest (transfer) Stations: MAX PTS Clusters (clean n Thruster) W55-65 M75-95) - 2, 3 ok Row (calls) GI Jane’s Devil Dogs Tougher t
Warm Up 4 mins Cardio 3 mins Own stretch/bands 3 mins Abs call out PVC 2 min AMRAP - 333 push ups monkeys/sprawls Strength: bend over Rows 4x6 WOD 18 mins :30/:30’s of Box Jumps KB - Sumo DL Hugh P
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