Happy early bday to MARY
June 8, 1992 age 31 (goin on 29).again
Skill
3 Rounds of 5's
Flutters/Verts/Horizontals
Crunch w/ Twists
Hollow Rocks
Then,
Snatch Balance 4x6 40-50% 1RM Snatch
WOD
2 Rounds of-
Back Squat Prisoners Hold :31 secs (upright)
Back Squat till 3 min Mark
Back Squat Prisoners Hold :31 secs (upright)
Back Squat till 6 min mark
Then,
29 Tire Flips for time!!!
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!