Skill: 2 mins of Dying Bugs. Heavy Power Cleans 5x4. (Last rep of each set should be w/ Squat)
WOD
24 min cap
100 Pushups
20 Power Cleans (65/95)
100 Situps
20 Power cleans
100 Air squats
20 Power Cleans
THIS IS IT: Endurance. Use modified movements if not able to do more than 5 chunks!!!
Skill 50 Hollow Rocks Sotts press 4x6 WOD 21 mins of :30/:30’s 7 Rounds of Push Press (75/115) 7 Rounds of Mountain Climbers 7 Rounds of Back squat Jumps (75/115) Then, 2 mins max Burpee Box Jumps 20
HAPPY BELATED BIRTHDAYS TO 2 of THE 5:30am studs: Burnsy 6/24/86 Age 36 Sean 6/26/77 Age 45 Skill Bend Over Rows 3x8 1-Arm Rows 4x5 each arm BIRTHDAYS WOD 2 Rounds of 18 Dying Bugs 19Floor Wipers Th
OBSTACLE COURSE 24 mins - 2 mins cycles using outside (wall balls, box jumps, , etc) then switch to inside, clean and push press (76/115)