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
LETS GET SIGNED UP FOR the OPEN Skill 30 Hollow Rocks Hand Stand Push ups 6x6, 1 strict each set WOD 16 mins Cap 2, 4, 6, ..12...6, 4, 2 Shoulder to Overhead (65/95) Burpees After each Round- 3x10m S
WOD 18 min :30/:30's 0 and evens Overhead Squats (55/75) Odds Wall Walks THIS IS IT: Full body heavy self-workout, please don't stop at :27 secs If can't do wall walks, use small box for feet
WOD 14 Power Cleans (55/75) 14 Box Jumps 12 Power cleans (65/95) 12 Wall Balls 10 Power Cleans (75/115) 10 Box Jumps 8 Power Cleans (95/135) 8 Wall Balls 6 Power Cleans (115/155) 6 Box Jumps