Happy birthday Marco 9/30/79 Age 43
Bday
WOD - Bar Fun
2 Rounds of
9 Thrusters (95/135)
30 Deadlifts (95/135)
16 DB Snatches (35/50)
Then,
43 Pendlay Rows (65/95)
THIS IS IT: A Bar Buster!! Medium n steady steal the show here. Lower the weight when "Rowing". Heavy Thrusters with heavy bar, light Dead's w/ light weight. Friday fun day
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!