Happy Birthday Nancy!! 4/28/?, age ?
Skill
12 OH Squats (65/95)
12 Goblet Squats (53/63/70)
24 Back Squats (max lbs clean n overtop)
WOD
2 Rounds of
24 KB Swingsers
24 Sit ups w/ plate and Press
Then,
4 Rounds of
12 Wall Balls
Then,
4 Rounds of
12 Double Unders
THIS IS IT:
working toward increasing your oxygen output !!
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!