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 MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds
Warm up 3 mins cardio 3 min AMRAP OF 3 push ups 3 pull ups 3 burpees Then 2 min Bar Hang 1 min v-ups 1 min Jack Knives PVC SNATCH PRO WOD ANY WAY ANY HOW- 50 Power Snatches .(65/95) 60 Pull ups 70 Lat
Warm up Michael Helps Run 2 laps 2 mins Bike 2 mins Row 2 mins Ski 2 min AMRAP Of Pu Su pogos lungesPhelps 1 min Hollow Rocks Clean n Jerks 4x4 WOD 15 min AMRAP 5 Burpee Box Jumps 5 P Cleans (65/95)
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