Great week!!! Make sure you turn in your score cards or text them in to me.
skill
Tabata Front Squats
Tabata Jack Knives
WOD
8 Rounds
8 Floor Wipers with Press (65/95)
8 8 Mountain Climbers
8 Sumo Dead Lift High Pull (65/95)
8 Pull ups
Abs/Booty
100 Air Squats
Tabata GHD’s
Tabata Bike/Row
100 Air Squats(
Cardio
cardio - 24 mins
Happy B-Birthday Stephanie!!! 10/18/88 Age 33 skill 1rd Ab circle 5-Rep max Romanian Deadlifts WOD 18 min EMOM 6 Rounds :30/:30’s Alternate Ring Rows Ring Push ups Alternate Dumbbell Snatches THEN,
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