WOD
Buy In:
25 push ups
25 Sit ups
Then,
20 min AMRAP
8 Back Squats (75/115)
10 KB Swings (35/53)
12 Wall Balls (14/20)
*at min 9, do 2 mins of Burpees (9-11)
THIS IS IT: Endurance Blaster!!! Try to pace - can last 9 mins be as good as 1st 9 mins??? On Back Squats, if max is > (135/200) then, do the 75/115. If it is < (135/200) then drop lbs to (65/95).
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)