HAPPY B BIRTHDAY Schwartzy 11/3/?
so we are using 47’s
warm up
12 JJS, T claps, pogos and 11 LUNGES
:30 secs Monkey jumps, :30 secs hi knees
47 Dyin bugs
47 crunch w/twist
1 min push aways
hip circuit
Skill
Dead lifts 4x6@80% 1RM
WOD
47 Ground to Overheads (65/95$
47 Toes to Bar
47 KB Swings
47 Sprawl Burpees
47 Double Unders
47 Jack Knives
* 25 min. Time Cap!!! 25 min Time Cap!!!
W H Y?
Skill 50 Hollow Rocks Sotts press 4x6 WOD 21 mins of :30/:30’s 7 Rounds of Push Press (75/115) 7 Rounds of Mountain Climbers 7 Rounds of Back squat Jumps (75/115) Then, 2 mins max Burpee Box Jumps 20
HAPPY BELATED BIRTHDAYS TO 2 of THE 5:30am studs: Burnsy 6/24/86 Age 36 Sean 6/26/77 Age 45 Skill Bend Over Rows 3x8 1-Arm Rows 4x5 each arm BIRTHDAYS WOD 2 Rounds of 18 Dying Bugs 19Floor Wipers Th
OBSTACLE COURSE 24 mins - 2 mins cycles using outside (wall balls, box jumps, , etc) then switch to inside, clean and push press (76/115)