HAPPY BIRTHDAY TO SUE 12/30/69
Age 51
Skill
3 Rounds
3 Muscle ups (3 strict pullups)
3 Thrusters (75/115)
3 Box Jumps
WOD
CAN YOU FIGURE OUT ALL OF THE NUMBERS?
4 Rounds of:
12 Push Presses (75/115)
30 Weighted Box Step Ups (1X35/50)
Then,
3 Rounds of:
17 Wall Balls
Then,
30 Lateral Bar Hops
33 Min TIME CAP
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups