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
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