Pancakes and coffee with Nutrition info after the WOD at 10:15!!! Get a Challenge bonus 4 pts for being there. Dress up for the WOD And get another bonus point.
WOD
4 Rounds of-
10 Toes to Bar
31 Line Jumps (to n fro=1)
20 Clean and Jerks (65/95)
20 Plate OH Squats (15/25)
Booty/Ab camp
3 rounds of-
2 mins Bicycles
1 Min Hole sit
2 mins Alt. Knees to Elbows
1 Min Hole Sits w/ rock
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)