Wednesday, Sept. 30, 2020
Happy Birthday Marco!!! 9/30/82 Age 38.
Skill
Alt. Devil Dogs 4x6 each arm
WOD
38 Heavy Dead lifts ((175/255)
Then,
2 Rounds of:
38 KB Swings
38 Pullups
(break it up any way you wish)!!!
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610
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 (
580
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
500