HAPPY BIRTHDAY MEGAN!!! 4/7/20
Ab/Booty mix
3 Rounds of:
1 Min hole Sit
12 poppers (2 mins)
then,
2 Rounds of:
1 min 6” Hold
1 min Flutter kicks
1 Min Dying Bugs
1 Min Plank
HAPPY BIRTHDAY MEGAN 4/7/91 age 29
WOD
2 Rounds of:
29 Deadlifts (135/185)
29 weighted Box Step ups (20”, 2x25/45’s)
29 KB Swings (35/53)
29 Pull ups (DB Rows/Bar Rows/ring Rows)
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!