This may or may not be Burnzy’s birthday, we will do his birthday work out on Monday!!! WOD
8 min EMOM
4 Power Snatches (55/75)
4 Sprawl Burpees
1 min Rest
8 min :30/:30’s
Hang Power Snatches (65/95)
Burpees
1 min Rest
8 min AMRAP
Ascending Power Snatches (75/115)
3 Bar-Over Burpees
THIS IS IT: This is a Friday blaster to push your oxygen to another level. It will not surprise me if ur heart rate spikes drastically!! Important to push the limit on weight lifted! Please go up - two times!!!
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)