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
Then,
6 Rounds of
7 Thrusters (65/95)
7 Pull ups
Then,
45 Floor Presses
LET’s GO!!!
THIS IS IT: Have Fun! Push ur limit on Thruster weight and speed! At the end, drain strength on presses, push ups (try strict) are the modification for the floor bench presses!!!
Skill Shoulder Press 4x6@70-75%1RM WOD 8 min :30/:30's (4 Rds) 1) Box Jumps 2) Burpees Rest 2 mins 7 min AMRAP 6 Toes to Bar 6 Thrusters (55/75) 18 Double Unders TRY TO BLAST THRU THE THRUSTERS!
Happy early bday to MARY June 8, 1992 age 31 (goin on 29).again Skill 3 Rounds of 5's Flutters/Verts/Horizontals Crunch w/ Twists Hollow Rocks Then, Snatch Balance 4x6 40-50% 1RM Snatch WOD 2 Rounds o
Skill Sumo Dead Lifts 4x6 @ 70-75% 1RM WOD 5 Rounds of: 11 Power Snatches (65/95) 5 DB Devil Dogs (35/53) 11 DB Lunges (35/53) 5 Pull ups (1 Strict)