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Skill/Abs
Power Snatches 3x8 at @ 50% then,
3 Rounds of
:30 sec 6” hold
30 Hollow Rocks
30 Jack-knives
WOD
30 Mins of :30/:30’s (:30 on :30 off)
1-Back Squats (65/95)
2-Bent over Row
3-Wall Balls
repeat 10x switching every minute
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/