Author: arnie

WARM UP
200 MT JOG
10 FRONT SQUATS WITH EMPTY BAR
30 SECS HOLD HANGING FROM THE PULL UP BAR

WOD
20 MIN AMRAP
10 KNEES TO ELBOWS
15 HANG SQUAT CLEANS 65/95
20 SIT UPS

RX+ 85/115

10-9-8-7-6-5-4-3-2-1
CLUSTERS 65/95
BURPEES
200 MT RUN AFTER EACH RD
BUY OUT
200 DUBS

WARM UP
200 MT JOG
25 MT WALKING LUNGES
6 STEP UPS WITHOUT BAR
6 WITH EMPTY BAR

4 RDS
10BACK RACK LUNGES 55/75
10STEP UPS
10 WTF
400 MT RUN

WALL SITS
5 RDS
45 SECS ON
15 SECS OFF

BUY IN
30 AIR SQUATS

21-15-9
D/L
RING DIPS

BUY OUT
30 AIR SQUATS

HAPPY BIRTHDAY GABBY

37 HANG POWER SNATCHES 65/95
200 MT RUN

37 KB SWINGS 35/95
200 MT RUN

37 STOH 85/115
200 MT RUN

37 PULL UPS
200 MT RUN

37HANG POWER CLEANS 95/135
200 MT RUN