Wednesday, Dec. 14, 2022

HAPPY EARLY BDAY Jodi 12/15/81 age 41

Skill

3x10 Back Squats @ 50%1RM

1x11 Front Squat (same lbs)$

BDAY WOD

41 Deadlifts (155/225)

41 GIJanes

ABVENT:

41 Bicycles

41 Crunches

Warm up Gettin ready gor “MURPH” Run 3 laps 20 Air Swuats Run 2 laps 20 Air Squats Run 1 lap 20 Air Squats PVC WOD 1 min push ups 2 mins...

Warm up Stretch - bands/cross Cardio -4 mins Double KB CARRY 100m PVC ABSTRACTOR Deadlift Progression WOD 16 min EMOM 0, Evens— 6...

Warm up 5 mins talking- everyone must participate 4 mins cardio - run, walk, swim, rope climb. 3 min AMRAP: 3 burpees, 3 Wall Balls, 3...