HAPPY B-DAYS BILL 3/27, Betsy 3/30 Average Age is 61!!! NEVER WOULD BELIEVE IT!!! Warm up Cardio 3 mins 2 mins static stretch :61 hang :61 hole sit :61 wall Sit :61 6” hold :61 Alt kte :61 Hollow Rocks’ Pvc Bend over Rows 4x6’s Birthday WOD 61 Push ups 61 Wall Balls 61 Push Jerks (76/115) 61 Hanging Knee ups and/or toes to bar!!! Can break it up - ANY WAY, ANY HOW!!!

Happy Birthday to my baby - Jenna age 24!! WOD 80 DOUBLE DUMBELL Hang Squat Clean 40 Bar Muscle Ups Any way Any How!!! DB (2x35/50). (2x20/35) Tie break time after 60 reps!!!

HAPPY BIRTHDAY JENNA!!! AGE 24!!!

Warm up Runners (jj,T,pogos,lunges Michael Phelps Run 2 laps 1 min ABS BANDS 2 mins PVC WOD 20 min TIME CAP 1000m Row (2400m Bike) 30 Clean n Jerks (95/135) 1000m Row (2400m Bike) 30 Strict Hand Stand Push Ups (Elderly-me- 2” Riser) (75/105)

Warm Up Cardio - 4 mins Bands - 3 mins Abs - 2 mins Hole Sit - 1 min Deadlift Progression Qualifier WOD 3 Rounds of: 50 Double Unders 10 Deadlifts (155/225) 2 Rounds of: 50 Double Unders 10 Deadlifts (185/275) 1 Round of: 50 Double Unders 10 Deadlifts (225/315)

Warm Up Michael Phelps Cardio - 4 mins Runner’s Warm up 2 mins cross sym/ Bands WOD 10 50ft Shuttle Runs 20 OH Squats (80/115) 30 Bar Over Burpees Rest 1 min 30 Bar Over Burpees 20 OH Squats 10 50ft Shuttle Runs

Michael Phelps Cardio 5 mins 3 mins bands ABSTRACTOR PVC WOD 4 Rounds of 8 Power Snatches (55/75) 8 Pull ups (2 strict) Rest 1 min add Lbs 3 Rounds of 6 Power Snatches (65/95) 6 pull Ups (2 Strict) Rest 1 min add lbs 2 Rounds of 4 Power Snatches (75/115) 4 Pull Ups (2 strict) Then add lbs 1 Rd of 2 Power Snatches (95/135) 2 Strict Pull ups