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
WOD 4 Stations 2 mins per station 3 Rounds 1) Bike (cals) 2) Thrusters (65/896) 3) Dumbell Snatches (35/50) 4) Lateral bar Hops
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks