Skill
practice muscle ups (strict pull ups)
practice rope climbs (gloves ONLY)
WOD
15-12-9-6-3-6-9-12-15 of:
Thrusters (55/75)
Deficit Push ups (45’s)
Ring Rows
BOOTY/AB CAMP
30 Curtsy Lunges
30 1-leg squats (help if necessary)
60 Bicycles
60 Alt. Knees to Elbows
60 Dying Bugs
60 Jack Knives
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