Thank you everybody for coming to the picnic and do an Murph, make sure to check you and the kids well f
skill
Thrusters 4x6
WOD
8 min AMRAP
8 power Cleans (65/95)
8 KB Swings (35/53)
8 Floor wipers w/ Bench Press (65/95)
rest 2 mins. Rest 2 mins
THEN,
10 min AMRAP
8 Front Squats (65/95)
8 KB High Pull
8 Floor Wipers w/ press
K
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