HAPPY ST. Patty's Day!!! Wear ur GREEN!!!
Warm up:
Bike 2 mins
Row 2 mins
Ski or jog 2 mins
Abs 2 mins
Then,
Push aways
PVC
WOD
3 Rounds of :30/:30's
1) 1 Thruster (65/95)
2) 20 Ring Push up
3) 30 Monkey Jumps
Then,
5 min AMRAP
3 Tri cep push ups
5 Jack knives
7 jumping squats
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)