Monday, Nov. 17, 2025

HAPPY BDAY MAGGIE WELSH AGE ?

Warm up

W/ Kettlebell:

Walk around 2 mins (some overhead)

20 2 handed side swings (not OH)

3 mins cardio

Abs Circle

Lunge walk - 1 minute

PVC

4 min EMOM

8 HSPU’s

(Strict til fail, then finish kips)

SNATCH BAR WARM UP w/ bar only

WOD

Happy BdY WOD

Row 500m(450m)/Bike 1100m/950f

Bear crawl up n back about 50m)

Then,

2 Rounds of:

18 Power Snatches (75/115)

18 Mountain Climbers

18 KB Swings (35/53)

18 High knees sprint