On Sunday, our friend and super-athlete Josh Martin celebrated his 27th birthday!
so,It’s a birthday WOD 5/10/1993 Age 27.
HAPPY B-Day Josh!!!
Abs/Booty
12 Min EMOM
10 flutters
12 Alt crunch w/ a twist
14 Dying Bugs
WOD
27 Min AMRAP
Run 1 Lap
5 Squat Cleans(75/115)
10 Dumbell Snatches (R/L=2)
22 Lateral Bar Hops (1+9+9+3)(R//L=2)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups