The Happiest of Birthday’s to “Super Judge” Candice and Mike D!
WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL / LIFT:
EMOM 12
ODD: 30 Sec. of Ring Swings
(Remain Hollow and Work on Length)
EVEN: 3 Thrusters (Build)
WOD:
“ATT 19.1”
10 Rounds
30 Sec. On / 30 Sec. Off
Lateral Burpees
*Rest 1 Min.
30 Sec. On / 30 Sec. Off
10 Rounds
30 Sec. On / 30 Sec. Off
DB Thrusters (50/35)
FIT
LIFT:
EMOM 12
ODD: 15/12 Cal. Row
EVEN: 3 Front Squats (Build)
*Adjust row cals. accordingly to be around 40 Sec. as needed.
WOD:
10 Rounds
30 Sec. On / 30 Sec. Off
Burpees
30 Sec. On / 30 Sec. Off
10 Rounds
30 Sec. On / 30 Sec. Off
Air Squats
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