Skill
Bent over Rows 4x6@70-75% 1-arm Rows 3x8
WOD
100 Hollow Rocks
then,
40-30-20-10 of
Sumo Dead Lifts (115/155)
Double Unders
Plate Sit ups w/ Press
*EMOM do 3 Burpees
Abs/booty
2 Rounds of
1 min 6” hold
1 min hole sit
1 min Plank hold
1 min wall Sit
Cardio
Bike 3000m
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/