Warm up Jog 2 laps 1 lap ohm walk-in switch hall way WOD 16 mins AMRAP 2,4,6,8,… Pull ups Deadlift (155/225) Toes to Bar LOL LOL (Tuesday) HAPPY 49th BIRTHDAY Brotha!!! TODAY’s WOD - Sean’s BDay WOD 4
Warm up Laps inside: 2 walking 4 jogging 2 walking 4 jogging 30 jumping jacks 4 laps oh Db walk (2 then switch arms) 10 Toe touches to tip toes 4 Inch Worms Abstractor PVC Power Clean progression WOD
Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push
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