Happy Birthday Kerensa, wishing you a very Happy and fun filled birthday and may all your wishes come true.
Join Kerensa at 4:30 for a WOD then follow the party girl to Thai at and with its finest.
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs
15 Squat therapy squats
*0:03 down, 0:02, at bottom, 0:00 up, 0:01 at top.
BACK SQUAT – WEIGHTLIFTING
Warm Up Sets:
Every 1:30 for 4 sets:
10 Back squats (empty bar)
8 Back squats (30% of 1RM)
6 Back squats (50% of 1RM)
Back Squat – 1RM
*Reach your 1RM in no more than 8 attempts. Allow 20:00 to reach your 1RM, and allow 2-5:00 between final 3 attempts.
This is the focus for today…. the rest is icing on the cake. Go big!
10/8 cal Row or Air bike
15 Air squats
*Sprint efforts each round
POST WOD (Not Optional)
E2MOM for 8:00
0:30 Single leg ring plank hold (left foot up)
0:30 Single leg ring plank hold (right foot up)