HAPPY B. BDAY to Keith 4/16/74 age 49
Skill
4 min AMRAP
7 Wall Balls
5 Push Ups
3 Pinch Grip Box Step ups (2x10/15's)
Then,
4 x 6 Squat Snatches. (@70%1rm)
WOD
49 Power Snatches (55/75)
49 Floor Wipers (55/75)
49 Pendlay Rows (tap ground)
49 Deficit Push ups
49 High Knees
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus