Skill
4-Min Ab warm up
Pendlay Rows 4x6
WOD
5 Min AMRAP
5 Hang Power Snatches (55/75)
5 Bar-facing burpees
1-min rest
6 Min AMRAP
6 Power Snatches (75/115)
6 Bar Over Burpees
1-Min rest
7 Min AMRAP
7 Power Snatches (95/135)
7 Burpees
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