General Warmup: 2 rounds of - 20 jumping jacks - 10 air squats - 10 pushups - :30 bar hang Mobility: - 3 mins band stretching for shoulders - 2 min hip stretching - 1 min calf stretches - PVC orbits/pass throughs Movement prep/light wod primer: 2 rounds: - 5 alternating DB snatches (light weight) - 5 inchworms - 5 hanging knee raises - 10 DB bent over rows (light weight - 5 each arm) - 10 high knees run WOD: 4 rounds (20 mins total) :30 sec work / :30 rest Min 1: DB snatches Min 2: Burpees...

911 Tribute!!! 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row

HAPPY BIRTHDAY CHRISSY! “Beast From The East” (in a good way) 9/10/1998, age 28!!! Warm up: Cardio 2 mins 28 jumpin jacks 28 t-claps 28 pogos 28 Bicycles 28 Hollow Rocks Cardio 2 mins 4 Rounds of: 7 push ups (w/ :20 secs refst) PVC THRUSTER PRO! WOD 28 OH Squats (65/95) 28 Goblet Squats (35/53) 28 Thrusters (65/95) Then, 4 Rounds of 7 push Presses (65/95) 7 Lateral Bar Hops 7 Mountain Climbers Then, 28 Sit ups w/ a plate (25/35) 28 MIN TIME CAP (😜)🎈