HAPPY BIRTHDAY KIM “MURPH”y 9/25/61 Age 58
skill
58 Bicycles
58 Vertical Scissors
WOD
58 High Knees
58 monkey Jumps
then,
”mini Almost “MURPH” like”!!!
Run 1 Lap
10 Bent Over Rows (95/135)
20 Push Presses (95/135)
30 Back Squats (95/135)
Run 1 Lap
For Time 58 min Time Cap!!!
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps