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 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str