We have Zolpic weightlifting at 4
Skill
Bent over Rows 2x8, 2x6, 2x4
Pendlay Rows 3x8
WOD
5 Rounds
8 Push Presses (75/115)
16 Push ups
24 Double Unders (48 singles)
32 Dying Bugs
Then,
40 KB Swings (just once, 35/53)
ABS
3 Rounds of:
2 mins Bicycles
2 mins Horizontal Scissors
2 mins Hollow Rocks
Cardio
24 mins ;30 on/:30 off (any machine)
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/