Happy Birthday to my son Mikey!!!
2/38/99 age 23!!!
PLEASE BE SURE TO PUT IN YOUR OPEN SCORES
Skill
Tabata Row, Bike, ski
4 mins abs - :90 secs each lowers, sides, uppers
WOD
23 Push Presses (65/95-1, 55/75-2)
23 Bent Over Rows (same)
23 Jumping Squats (same)
23 Double Unders
*=5 (2+3) Devil Dogs after every set,
Repeat!!! (2 ROUNDS)
Recent Posts
See AllWOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr
Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press
Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul