Awesome weak, Commitment to the challenge is going very well!!!
Skill
3 mins abs (any, switch if want to)
5-rep max Power Clean
WOD
21 Min AMRAP
3 Strict Pull ups
6 Strict shoulder Presses (65/95)
9 1-arm Rows (35/50)
12 Dumbell Snatches
*on all the even mins (2,4,6 etc) 3 Burpees
abs/booty
2 Rounds
1 rd Ab circle
3 min Hole sit
Cardio
24 mins Row/bike medium
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/
Runners warm up 4 min Ab warm up WOD 4 Rounds of- 10 Hammer Curl to Presses (R) * 10 Bent Over Rows (55/75) * 10 Hammer Curls to Presses (L) * 10 Pendlay Rows (55-75) * *=5 Air Squats Rest 3 mins then
75 HARD - any Takers? Check it out! A few of us are makin a major Commitment!! WOD 500 PUSH UPS!!! Just Kiddin!!! R WOD 6 Rounds of 9 Thrusters (65/95) 9 Pull ups (1 strict each Round) 9 GHD’s 6 Devil