HAPPY 29th BIRTHDAY KELSEY!!
born 10/17/90 Age 29. Exactly what Josh is lookin for.
skill:
2 mins of Air Squats
2 mins of Heavy Org-Thrusters
BIRTHDAY WOD:
2 mins of Crunches
2 mins of Overhead Squats (15/25)
2 mins of Upright rows (55/75)
2 mins of Ground to overhead (55/75)
2 mins of Ascending pushups and KBS
2 mins of Russian Twists
then,
29 Lateral Bar Hops
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!!!!