REMINDER: picnic/party on Memorial Day 10am-2pm. We are doing “Murph” at 9 and 10 am!!! Bring family and/or friends and a dish! I am cooking burgers, dogs n chicken!!! EAT DRINK AND have some fun!
Friday’s WOD
Almost ”FIGHT GONE BAD”
5 Rounds (1 warm up) of 5 movements, 1-min each.:
Back Squats (replacing Wall Balls)(55/75)
Sumo Dead Lift High Pull (55/75)
Box Jumps
Push Press(55/75)
Row (cals)
Rest
Skill 20 GHD’s Tabata OH Olate Squat (25/45) WOD 18*15*12*9*6*3 Back Squats(75/115) Hollow Rocks KB Swings (35/53) *is 3 Shoulder to Overheads
Happy B-Birthday Stephanie!!! 10/18/88 Age 33 skill 1rd Ab circle 5-Rep max Romanian Deadlifts WOD 18 min EMOM 6 Rounds :30/:30’s Alternate Ring Rows Ring Push ups Alternate Dumbbell Snatches THEN,
Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/