“Old School Warm Up”
Skill
Abvent
Push Presses 3x8
WOD
5 Rounds of
11 Power Cleans (75/115)
12 Push Jerks (75/115)
13 Bent Over Rows (75/115)
14 Back Squats (75/115)
15 Deficit Push ups (2x25/45)
16 Double Unders
*24 min Time Cap!!!
Skill 50 Hollow Rocks Sotts press 4x6 WOD 21 mins of :30/:30’s 7 Rounds of Push Press (75/115) 7 Rounds of Mountain Climbers 7 Rounds of Back squat Jumps (75/115) Then, 2 mins max Burpee Box Jumps 20
HAPPY BELATED BIRTHDAYS TO 2 of THE 5:30am studs: Burnsy 6/24/86 Age 36 Sean 6/26/77 Age 45 Skill Bend Over Rows 3x8 1-Arm Rows 4x5 each arm BIRTHDAYS WOD 2 Rounds of 18 Dying Bugs 19Floor Wipers Th
OBSTACLE COURSE 24 mins - 2 mins cycles using outside (wall balls, box jumps, , etc) then switch to inside, clean and push press (76/115)