Happy Birthday Jon & Frank!
WARM UP:
50 Single Unders
10 Bumper Jack’s 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 9
MIN. 1: 7 Strict T2B
MIN. 2: 30 Sec. of Flutter Kicks
MIN. 3: 20 Hollow Rocks
LIFT:
Front Squat
Warm up to 70% of 1Rm then do:
For Time:
21-15-9
*8 Min. Cap.
**Record you score.
WOD:
“INTERVAL 18.2”
EMOM 12
MIN. 1: 15 T2B
MIN. 2: 35 Double Unders
MIN. 3: 15 Thrusters (95/65)
Immediately Into:
For Time: (5 Min. Cap)
25 T2B
50 Double Unders
15 Thrusters
*Score = Triplet Time or Reps
FIT:
SKILL:
EMOM 9
MIN. 1: 7 Strict T2B
MIN. 2: 30 Sec. of Flutter Kicks
MIN. 3: 20 Hollow Rocks
LIFT:
BB Split Squat
6 @ 60%
6 @ 65%
2 x 6 @ 70%
*Add 10lbs. to your 3RM and take from that number.
WOD:
AMRAP 12
4 x 500 M. Row
*1 Min. Rest
Immediately Into: (5 Min. Cap)
25 T2B or Weighted V-Ups
50 Double Unders (100 Singles)
25 Cal. Row
*Score = Triplet Time or Reps
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