Friday 6/19 and Saturday 6/20

Warmup:

Run 1 lap

:30 alternating Frankenstein kicks

20 kettlebell sumo deadlifts :30 jumping jacks

20 air squats

:30 high knees

20 lunges (10 each leg)

:30 jumping jacks

20 plank shoulder taps (10 each side) :30 dying bugs

Run 1 lap

PVC stretching

Two birthday WODs! If you come in only one day Friday/Saturday = you choose which WOD to do. If you come in both days you'll do both 🙂

6/19: Happy Birthdays to C & E! 🎉

WOD

5 rounds of: 10 Power Cleans (75/115; RX+ 95/115) 10 Ring Rows

10 Goblet Squats (35/53)

10 Wide grip Pushups

6/20: Happy early Birthday to Burnsy! 🥳 6/24/86

"Milestone" WOD:

Buy in: 20 Ring pushups (or 40 Dubs if you did pushups in Friday's wod)

Then,

Every 2 minutes for 8 rounds:

5 burpees

5 Deadlifts (155/225)

5 Devil Dogs (35/50)

rest till 2 minute mark

Cash out: 20 Ring pushups (or 40 Dubs if you did pushups in Friday's wod)