Awesome “Rooster Bday WOD,Great turn out. Please join us Sunday for a HERO WOD to recognize the fallen for Veterans Day (Wed). Warm up On board surprise WOD 21-15-9-3 of Deadlifts (155/225) Box Jumps
Warm up 4 mins Cardio Michael Phelps 1 min bar Hang Then, 2 Rounds of: 30 Vertical Scissors 10 V ups 10 Jack Knives Then, 10 Tri-cep push ups 10 wide grip push ups Clean Pro HAPPY BIRTHDAY ROOSTER (DA
Warm up walk 1 lap Runners warm up Michael Phelps Run 2 laps Cardio 2 more mins Then, 3 Rounds of 6 push ups 7 sit ups 8 air squats Strength Pendlay Rows 3x8 2 min Plank PVC POWER SNATCH PRO WOD 4 Rou
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