ID 480 126 912
Todays abs/booty
100 Box Step ups with a plate (if no box, back squats with a plate or weight)
100 plate sit-ups Or....10 sets of 10 each
WOD
16 min AMRAP
8 med Ball Thruster throws
8 sprawl burpees
8 MB Russian twists
Skill 4x6 Thrust ers WOD 3 roubds, 20 Power Cleans (75/115) 20 Jumping Lunges 20 Front Squats (75/115) 20 Leg overs 20 Russian twists (10/15)
HAPPY BIRTHDAY GEORGE !!! 5/4/68 age 53 WOD 53 Power Snatches (55/75) 53 Wall Balls 53 Hollow Rocks 53 Mountain Climbers(R/L=1) 53 Alt. Dumbell Snatches (35/50)R/L=2 53 Sprawl Burpees
Happy Birthday GEORGE 5/4/68 age 53 SKILLh BENT OVEr ROWS 3x8 Pendlay Rows WOD 53 Power Snatches (55/75)b 53 Lateral Bar hops 53 Mountain Climbers 53Dumbell Snatches (35/53) 53 Sprawl Burpees