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
Skill 20 GHD’s Tabata OH Olate Squat (25/45) WOD 18*15*12*9*6*3 Back Squats(75/115) Hollow Rocks KB Swings (35/53) *is 3 Shoulder to Overheads
Happy B-Birthday Stephanie!!! 10/18/88 Age 33 skill 1rd Ab circle 5-Rep max Romanian Deadlifts WOD 18 min EMOM 6 Rounds :30/:30’s Alternate Ring Rows Ring Push ups Alternate Dumbbell Snatches THEN,
Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/