WOD
6 min AMRAP 10 1-arm Rows
10 Jack knives
10 Sumo Dead Lift (135/185)
*2 min rest*
5 min AMRAP
10 Bent over Rows
10 V-ups
10 Dead Lifts (154/225)
*2 min rest*
4 min AMRAP
10 Pendlay rows
10 Hollow Rocks
10 Romanian Dead lifts (115/155)
THIS IS IT: Still de-loading, focus on form. Trying to get 3 rounds each AMRAP. Core, Core, CORE!!!
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)