Warm up Die Roll outs and Coach Mike choice 1-Arm Rows 4x6 WOD 16 mins “Death By” Power Cleans and 3 Burpees Start at 1, go to true failure Power Cleans (75/115) Fail - go to 3 and 3
Warm up 6 mins cardio 3 mins bands/sym 1 min bar hang 1 min hole sit 1 min plank hold PVC WOD 16 min :30/:30’s ALTERNATE mins. 0 and Evens: Deadlifts (155/225) Odds: Devil Dogs (35/50)
HAPPY BDAY MAGGIE WELSH AGE ? Warm up W/ Kettlebell: Walk around 2 mins (some overhead) 20 2 handed side swings (not OH) 3 mins cardio Abs Circle Lunge walk - 1 minute PVC 4 min EMOM 8 HSPU’s (Strict
Comments