“DUMBBELL DELIRIUM”
5 ROUNDS - all DB!
3 snatch (each arm)
3 clean (each arm)
3 curl to press (each arm)
3 kick backs (each arm)
3 OH lunges
3 goblet squats
3 jumping lunges
3 box step ups
*****
10 burpees after each round.
After 1) sprawl burpees
After 2) burpees
After 3) push-up burpees
After 4) burpee box jumps
After 5) mountain climber burpees
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)