SKILL/AB/ BOOTY:
6 min AMRAP :
3 air squats
5 vertical scissor kicks
7 hollow rocks
WOD:
”ANNIE”
50-40-30-20-10
double unders
sit ups
then,
30 HSPUS
30 pullups
30 KBS
ROVEMBER:
1 min on/off x 20 minutes @ damper 10
WOD 4 Stations 2 mins per station 3 Rounds 1) Bike (cals) 2) Thrusters (65/896) 3) Dumbell Snatches (35/50) 4) Lateral bar Hops
Tyler young’s LAST DAY, movin to Texas so let’s Rock in his honor!!! Skill Heavy Rows (Both) - 4x6 WODt 24 Front Squats (95/135 24 Pull ups 24 Box Jumps 24 Back Squats 95/135) 24 OH Plate squat (15/25
HAPPY BIRTHDAY SEANNY 6/23/11 age 10 Skill Clean n Jerks 5-rep max WOD 6 Rounds of- 23 Push Ups 11 Push Press (65/95) 10 Bar over Burpees Then, 50 Hollow Rocks