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HAPPY BIRTHDAY LADIES:
Kathleen 10/3/89 age 33
Katie 10/4/75 age 47
Skill: 4 mins Abs call out
WOD
"Fantastic Average"
40 Sit ups
40 Box Step ups w/ db (35/50)
40 Power Snatches (55/75)
40 Back Squats (55/75)
EMOM DO 3 Bent Over Rows (55/75)
2 mins rest - then,
40 Deadlifts (155/225)
Recent Posts
See AllWarm up w/ partner 2 Rounds of Medball — :45 Basketball passes :45 Soccer Throw ins :30 Rugby tosses (R) :30 Rugby tosses (L) Ab/feet throws 2 mins 333’s Push ups squats Toes to toes Abstractor Pvc st
Warm up 3 min AMRAP 3 push ups 3 Sit ups 3 Squats 3 Lunges 2 Rounds of :30 secs Bicycles Alt KTE HOLLOW Rocks!!! Pvc. Skill Rope climbs (6 mins) WOD 16 min EMO2M 0 and Evens 6 Ring Pushups 6 Dumbelll
Warm up: 3 rounds 30 seconds of each: Jumping twisters Alternate knees to elbows High skips High knees Plank mountain climbers PVC SKILL: 4x6 power cleans at 75% WOD: 6 rounds 8 thrusters (65/95) 8 ba