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)
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)