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
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
Skill: 50 Bicycles 50 Crunches Dead Lifts 4x6 WOD 21 Min AMRAP 3 Wall Walks 6 Power Snatches (75/115) 9 Floor Wipers 12 Mountain Climbers