Tuesday, August 12, 2024

HAPPY BIRTHDAY TO MY 60 yr old friend,

SOO HAPPY WE WERE Reacquainted!!!

8/12/64!!!! The years have treated you well!

Warm up

Bike /Row/Ski/run - 3 mins

10 Slow Push Ups

20 Sit ups

30 Air Squats

Bike/etc - 2 mins

5 Sliw push ups

10 Sit ups

15 Air Squats

Run 1 lap/bike/row/ski 1 min

PVC

PULL UP progression

Skill

3 sets of Ring Rows to failure

WOD

6 Rounds of:

1 Wall Walk

10 Pull-ups

10 Power Cleans (75/115)

10 HS Push ups (1 strict)

10 Box Step ups (or Box Jumps)

Then,

59 High Knees (R/L=1)

24min TIME CAP