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
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