HAPPY BIRTHDAY TO OUR CROWD FAV - BRICE 9/19/75 Age 46 read all WOD!
WOD
46 30” Box Step ups w/ Dumbell (50/65)
46 Cal Row
46 Wall Balls
46 Cal Row
46 GHD’s
46 Cal Row
OR (maybe)
(REAL)
2 Rounds of:
23 Ring push ups
23 Power Cleans (75/115)
23 Sit ups w/ a plate press (25/45)
23 Lateral Bar Hops
***EMOM DO 3 Burpees***
46 min. Cap!!! HAVE FUN ALL
Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti
WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!
18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks