Abs/Booty
3 rounds of
15 legovers
15 Hollow Rocks
15 slow-mo Dying bugs from rock position
15 Crunches
:30 rest between rounds
WOD
3 Rounds of
10 Burpees
20 Pullups
30 Push ups
40 KB Swings
50 Sit ups
*if no Pullups, do 20 Situps w/ a plate *if no KB, do 40 Bicycles
WOD 4 Stations 2 mins per station 3 Rounds 1) Bike (cals) 2) Thrusters (65/896) 3) Dumbell Snatches (35/50) 4) Lateral bar Hops
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks