Happy Birthday BJ! We hope you found your earing. Love ya!!
WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility
WIN
SKILL: (Gymnastic Capacity – T2B Test)
EMOM 12
8 T2B
*At Min. 8 add 1 rep until failure. Stop after the 12th Min.
**Sub. Knee Raises or Leg Lifts over a KB accordingly.
WOD: (Slow Glycotic – Strength Test)
“CHUTES & LADDERS”
AMRAP 20
1 Snatch (Start at 60% 1RM)
50 Double Unders
(Add 5-10lbs every round)
*Work to a new 1RM Snatch.
FIT
SKILL: (Aerobic Capacity Test)
For Time:
50 Bar Facing Burpees
LIFT:
Front Squat
Build to 50% x 3
WOD: (Max Strength Endurance Test)
AMRAP 20
35 Double Unders
3 Front Squat
*Start at 50% and build to a 3RM.
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