Monday 7-23-18

Wishing a very Happy Birthday to Yolanda Gomez🥂🍾 this WODS for you Happy ?0th

 

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Warm up

Run 400 m

3X 10

(20 )DU

Airsquat

Lateral step ups

Hallow Rocks

Ring rows

Cossack Squats 

Strength

Back Squat

7 x 3 Reps @ 85% (+5-10#) from last time!

*Try and add a bit of weight 

WOD

50 DU

50 SITUPS 

40 DU

40 Burpee Box Jump       overs 24/20

30 DU

30 Front Squat 95/65

20 DU 

20 Push Press  95/65

10 DU

10 C2B Pull ups

 

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