Happy birthday Pete! 8/1/84 age 38
(I think)!!!
Skill
3 min AMRAP
3 Bent over Rows
3 Hang Powe Cleans
3 Tri cep push ups
3 min AMRAP
3 Pendlay Rows
3 Shrugs
3 Push Presses
Birthday WOD
38 Clean complexes (Row, Shrug, Power Clean (75/115)
38 Front Squats
38 KB Swings (35/53)
38 Jerks (push or split)
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str