HAPPY BIRTHDAY WOD Jen Liberato
12/17/88 age 31. Welcome back!!!
skill
Bent Over Rows 3x8
Pendlay Rows 3x6
WOD
1 Round of:
31 Romanian Dead Lifts (135/185)
31 Burpee Box Jumps
31 Hans Stand Pushups
1 Min rest—-
then,
2 Rounds of:
12 Toes to Bar
17 Dead Lifts (135/225)
Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L
Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)
Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str