Abs/Booty
4 mins Alternate Wipers
4 mins 6” hold
4 mins 1-leg Squat pistol hold 2 mins each
4 mins Alt. lunges
WOD
8 Min AMRAP
10 Power Snatches (75/95)
12 Mule Kicks
14 DB snatches (35/50) (7 ea. Arm)
2 min rest
6 Min AMRAP
2 Min Rest
4 Min AMRAP
Skill 1-Arm Rows 4x6 5-rep Max Power Clean WOD 1-10 Power Cleans (95/135) 10-1 Floor Bench Press (95/135) 5 Wall Balls after each set I.e. 6PC, 5BP. 5WB About 21 min CAP THIS IS IT: Increase/Decrease
HAPPY B-DAY CELEBRATIONS TO BILL 3/27/64 age 59 BETSY 3/30/66 age 57 LEGENDS!!!!!!! Skill: 58 Bicycles 58 Alt. Knees to Elbows WOD 3 Rounds 2 Wall Walks 10 HSPU's (1 strict) 9 Pull Ups (1 strict) 9 B
WOD 6 min AMRAP 8 TTB 8 Power Snatches (55/75) 2 min rest 5 min AMRAP 7 TTB 7 Power Cleans (65/95) 3 min Rest 4 min AMRAP 6 TTB 6 Ground to Overhead (75/115)