Go get em George!!! 360 mile bike ride - good luck and have a blast!!!
WOD
30 min cap
Roll tire around building
Lunges around building w/ plate (15/25)
Flip Tire around building
prisoners carry around the building (65/95) while doing 10 Squats and 25 Sit ups on all 4 corners
finish with:
100 Hollow Rocks
WOD 4 Stations 2 mins per station 3 Rounds 1) Bike (cals) 2) Thrusters (65/896) 3) Dumbell Snatches (35/50) 4) Lateral bar Hops
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks