Happy belated Bday young man! Was going to have ur WOD but maybe next time! Ha
Warm Up
1 min curtsy a Lunges
1 min L-Hang
1 min Air Squats
1 min Strict Pullups
1 min Hollow Rocks
1 Min Strict Push Ups
Skill
5-rep MAX Power Snatch
WOD
15 Min EMOM
4 Power Cleans
15 Double Unders
15th Min PC’s only
Skill 20 GHD’s Tabata OH Olate Squat (25/45) WOD 18*15*12*9*6*3 Back Squats(75/115) Hollow Rocks KB Swings (35/53) *is 3 Shoulder to Overheads
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/