Tuesday, October 18, 2022
HAPPY BIRTHDAYS TO:
STEPH Cogs. 10/18/88 age 34. And
J Legz (Kasitz) 10/18/79 age 43
Skill. 3x8 strict pull ups
BDAY WOD
39 (average age) 1-arm Rows (3 heavy sets)
77 Flutter Kicks
39 Wall Balls
77 Bicycles
39 Front Squats (95/135)
77 Hollow Rocks
39 Sumo Deadlifts (95/135)
THIS IS IT: Birthday WOD W/ a great
Leg strength component (both have great legs)!! Try to do Rx ok
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See AllThank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul
Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers! All of our coaches qualified! Espresso congratulations to those that particip
Skill 3 mins abs call out Deadlifts 4 WOD 2 mins max Hang P. Snatches (55/75) 2 min Rest Then, 21-15-9-3 of Deadlifts 135/185) Devil Dogs Double Unders Xtra core/abs 100 v-ups Cardio Row 500m Repeat 3