Skill
Front Squat 5x8@50%
WOD
PARTNER WOD
2 Rounds of:
7 machines at 2 mins each
partner performs-
KB OH Squats (35/53)
Alt. Dumbell Snatch (35/50)
Dumbell Squat Cleans (2X 30/2X50
KB Swings (if break do 5 burpees)
Dead Lifts (175/275)
Strict Pull ups
wall walks
* both Partners must do each movement for 2 mins then switch - 2 Zrounds
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
Happy Birthday Coach Mike! 10/15/1963, 58 years young Buy in 58 monkey jumps 10 rounds 15 dubs 19 dying bugs 6 back squats(95/135) 3 bar facing burpees Cash out 58 mountain climbers
SKILL One round of the AB Circle 30 wipers with a bench press wod 3,6,9,12,9, 6,3 Feadlifts (75/115) Shoulder to overhead (75/115) Tri cep Pushups