HAPPY B-BDay GRAHAM 1/11/69 Age 57 Warm up 30 reps each - ,jj’s, pogos, lunges :30 each: Hang, wall Sit, Hole Sit, plank, bugs, Rocks 3 mins Cardio PVC STRICT PRESSES 4x6’s WOD 2 Rounds of🎈🎈🎈 Round 1=29 R2ound 2=28 Deadlifts (1725.: 15 only)Double dumbell Presses 2x25-35;2x30+ 30 Mountain Climbers (R/L=1) Then, 57 High Knees

HAPPY BIRTHDAY TO GRAHAM!! Bday wod tomo ReE Partner Workout 2 Rounds of:: A. 50 Power Cleans 6577 B. 50 Air Squats A. 50 KB Swings B. 50 push ups from 20” box A. 50 Lateral Bar Hopse B. 50 Jack Knives Then, 500m450m ror /bike/ (Row ?5

Partner WarmupRunners warm up Michael Phelps Med ball - basketball pass, soccer thro in, Rugby toss in 357 magnums-pu,su, situps squats Pendlay Rows 4x6 snatch pro WOD Buy in: 10 wall Walks 6 Rounds of: 9 Piwer Snatches (65/95) E )(76) 9 Toes to Bar 9 Mountain Zclimbers Cash out: 10 wall Walks

Warm up 6 mins own stuff Then, 3 mins cardio 1 min hang 1 min hole Sit 1 min OH PLATE WALK (15/25) Thruster pro WOD TABATA Back Squats (76/115) 4 min AMRAP 4 Pull Ups 6 Wall Balls Tabata Back Squats(65/95) 4 min AMRAP 6 Pull Ups 4 Wall Balls 2 min Rest Then, Burpee race - 2 mins: winner-$5 wawa card

Warm up PVC BAR warm up OH Squats 10 Power Cleans - bar only Cardio 4 mins Static stretch - 4 mins Power clean pro WOD ROW 500m/bike (bot part of time Then, 4 rounds of: 12 power Cleans (75/115) 12 HSPU’s Bike 1200mí Row 500m

Warm up Michael Zphelps 6 mind cardio 6 mins bands 1 min kb walk Switch REVerse grip stretch 1 min Pvc Floor press .4x6 WOD 15 mins AMRAP 2,4,6,… Snatch (any way) (75/115) Ring dips

Mid-January —- 40-Day Challenge : ACCOUNTABILITY!!! LET’S GOOO!!! Warm up Runners Michael Phelps 4 Rds of 1 min cardio 1 min stretch Then, PVC FRONT SQUAT PRO WOD buy in: 1 mins wall Balls 45 Front Squats (75/115) 100 KB Swings Cash out: 1 mins Wall Balls