Happy birthday, Deb! Birthday workout on Monday!! WOD 3-6-9-12-9-6-3 of Back Squats (95/135) WALL BALLS Toes to Bar Lateral Bar Hops Rest...

Warm up: 2 min cardio 3 rounds of 3/5/7 : push-up/jack knives/lunges Empty bar work: 3 rounds: 3 strict hang cleans 5 front squats 7...

WARM UP 10 mins ur choice Cardio 4 mins Power Snatches 3x8 maintenance PVC WOD “Annie” ALMOST! 40-30-20-10 of Double Unders Sit ups...

Warm up 4 mins Band stretches: Bow, pvc style stretch, OH Squat w/ band, knee straddle stretch Then, 6 lengths of lunge walks w/ twist...

Warm up Bike/row/ski 3 mins Shuttle jog 3 mins 3 mins :30/:30 Abs - jack Knives Plank hold 3 mins 1-Arm Rows 4x6 (heavy) WOD 2 Rounds of:...

Warm up Row 500m Bike 1000m Ski erg 500m 357 magnums—- Push ups, sit ups squats PVC POWER CLEAN PRO 10 Push Aways WOD 16 min EMOM 4...

Warm up 3 mins 5’s of jj’s Pogos Lunges PVC POWER Snatch (bar-8, add-6, add-2 add-2 Push aways WOD 15 min AMRAP 8 Pull ups 6 Power...