Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc105, 115 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 POWER Clean ladder - goin up!!1 t3 (16 mins) Death by 3
HAPPY BDAY ROOSTER!! Dave is a young 64, when i grow up… WOD 32 KB Swings 1 lap Prisoners carry (65/95). E 75/115@ 8 Back squats on every corner same Then, 8 Rounds of: 3 wall Walks 5 Tire Flips Then
Warm up 5 mins cardio 2 mins static stretch 2 mins abs WOD 25 pull ups Run 2 laps 75 Power Snatches (55/75) “RANDY” Run 2 laps 25 Pull ups **** 16 min TIME CAP****
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