Warm up 5 mins Cardio 20 push Aways 1 min hole Sit 1 min Wall Sit 1 min bar hsng 1 min KB OH Walk 10 push Aways PVC DEAD LIFTS 3-rep max +5-min Rest * WOD “Diane” 21-15-9 Deadlifts (155/225) Hand Stan
Warm up Runners warm up Michael Phelps 5 Inch Worms Cardio - 3 mins PVC Abstractor 4x6’s Bend Over Rows WOD “DEATH BY” Squat Cleans 16 mins When Fail, go to 4’s
Happy EARLY birthday PAULY Z!!! Z53 years young!!! Warm up Runners warm up Michael Phelps stretch Run 2 laps Floor Presses 4x6’s1 WOD 5 Rounds of 2 wall Walks 10 Devil Dogz 10 Pull Ups (2 strict if po
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