Abs/Booty
Lunge walks 12 rounds of :30/:30’s
Dying Bugs 6 rounds of :30/:30’s
WOD
4 Min AMRAP
3 Clean n Jerks (65/95)
3 Mule Kicks
10 Min AMRAP
3 Wall Balls
3 Power Cleans (65/95)
3 Box Jumps
4 Min AMRAP
3 Squat Cleans (65/95)
3 Burpee Broad Jumps
ALTERNATIVE
10 Min AMRAP
6 Dumbell Cleans (3 each)
6 Air Squatd
6 Monkey Jumps
1 Min Rest
10 Min AMRAP
6 Mountain Climbers
6 Burpee Broad Jump
6 Dumbell Snatches
Skill 50 Hollow Rocks Sotts press 4x6 WOD 21 mins of :30/:30’s 7 Rounds of Push Press (75/115) 7 Rounds of Mountain Climbers 7 Rounds of Back squat Jumps (75/115) Then, 2 mins max Burpee Box Jumps 20
HAPPY BELATED BIRTHDAYS TO 2 of THE 5:30am studs: Burnsy 6/24/86 Age 36 Sean 6/26/77 Age 45 Skill Bend Over Rows 3x8 1-Arm Rows 4x5 each arm BIRTHDAYS WOD 2 Rounds of 18 Dying Bugs 19Floor Wipers Th
OBSTACLE COURSE 24 mins - 2 mins cycles using outside (wall balls, box jumps, , etc) then switch to inside, clean and push press (76/115)