Remember: Oly lift at 4!
Skill: Dead lifts 4x6@80%
WOD:
30 mins of :30on/:30 off
10 Rounds of 3 movements:
Power Snatches (75/115)
Bent over Rows (75/115)
Bar Over Burpees
Alternating all three movements per round
Abs
3 max 6” holds
then, 30 V-ups
Cardio
Row 2500 meters
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks
Skill: 50 Bicycles 50 Crunches Dead Lifts 4x6 WOD 21 Min AMRAP 3 Wall Walks 6 Power Snatches (75/115) 9 Floor Wipers 12 Mountain Climbers