Please do not forget the nutrition seminar on Sunday at 10:30. Pivotal Nutrition will be here and giving out bunches of samples and points for attendance!
WOD:
32 min time cap
CRAZIER 8’s
8 rounds
8 HSPU
8 crunches with a twist
8 back squats (75/115)
8 GI Jane’s
8 OH PLATE SQUATS (25/45)
8 jack knives
8 bent over rows
8 sit-ups with plate press (25/45)
Happy B-Birthday Stephanie!!! 10/18/88 Age 33 skill 1rd Ab circle 5-Rep max Romanian Deadlifts WOD 18 min EMOM 6 Rounds :30/:30’s Alternate Ring Rows Ring Push ups Alternate Dumbbell Snatches THEN,
Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/
Runners warm up 4 min Ab warm up WOD 4 Rounds of- 10 Hammer Curl to Presses (R) * 10 Bent Over Rows (55/75) * 10 Hammer Curls to Presses (L) * 10 Pendlay Rows (55-75) * *=5 Air Squats Rest 3 mins then