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
Skill 20 GHD’s Tabata OH Olate Squat (25/45) WOD 18*15*12*9*6*3 Back Squats(75/115) Hollow Rocks KB Swings (35/53) *is 3 Shoulder to Overheads
Happy B-Birthday Stephanie!!! 10/18/88 Age 33 skill 1rd Ab circle 5-Rep max Romanian Deadlifts WOD 18 min EMOM 6 Rounds :30/:30’s Alternate Ring Rows Ring Push ups Alternate Dumbbell Snatches THEN,
Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/