1:00pm for zoom!!!
WOD
30 Min EMOM
0 and Evens—
6 ANY Squat (heavy if possible)
6 Pull ups (or Pendlay Rows)
Odds—
6 any Deadlift (heavy if possible)
6 Alt. Bar Wipers
Alternative
0 and Evens
24 Min AMRAP
6 Plate OH Squat
6 Assisted pistols (1-leg squat)
6 SIT Ups w/ a Plate
1 Min Cardio
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
75 HARD - any Takers? Check it out! A few of us are makin a major Commitment!! WOD 500 PUSH UPS!!! Just Kiddin!!! R WOD 6 Rounds of 9 Thrusters (65/95) 9 Pull ups (1 strict each Round) 9 GHD’s 6 Devil