A very happy birthday to Alyson Ogimachi. We hope you enjoyed your day!
WARM UP:
400 M. Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Walking Flamingos
10 Walking High Knee Holds
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN
SKILL:
3 Rounds (At a walking pace)
8e Bulgarian Split Squats
15 Banded Lat Pull Down
Max Effort Banded Tricep Extension
LIFT:
Every 90 Sec. for 7 Sets
Hang Full Snatch
*Build.
WOD:
“HELEN”
3 Rounds
400 M. Run
21 KBS (53/35) (44/26) (35/20)
12 Pull Ups
*Sub. Jumping Pull Ups Accordingly.
FIT
SKILL:
3 Rounds (At a walking pace)
8e Bulgarian Split Squats
15 Banded Lat Pull Down
Max Effort Banded Tricep Extension
LIFT:
3 Rounds
8e DB Box step Ups (20″)
8 DB RDL
WOD:
“HELEN”
3 Rounds
400 M. Run
21 KBS (53/35) (44/26) (35/20)
12 Pull Ups
*Sub. Jumping Pull Ups Accordingly.
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