please get me ur Accountability numbers! STAY FOCUSED!! Row, Abs, Squat every day!!!
Skill:
Pulling Triplet (Bent over row, shrug, Snatch) 4x6 @ about 70%1RM
WOD:
40 Back Squats (95/135)
*When/if break = 5 burpees n 5 def. pu’s
40 Floor Wipers
when/if break = 5 burpees n 5 push ups
40 Pull Ups
*When/if break = 5 burpees n 5 def. pu’s
40 Hollow Rocks
21 min TIME CAP
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/