Happy Birthday Cory! Enjoy the day with your loved ones. 
WARM UP:
400 M. Row or Run
2 Rounds 
10 Pass Throughs 
10 Good Mornings 
10 OHS
5 Inch Worms
10 Scorpions 
Then:
Mobility 
WIN
 LIFT:
Back Squat
3 x 3
2 x 2
3 x 1
*Weight is your choice. Work to a heavy single. 
WOD:
“122617”
For Time:
30-20-10 
Wall Ball (20/14) (16/10)
Pull Up
Then:
1K Row
Then:
20-15-10
Squat Clean Thruster (135/95) (115/75)
C2B Pull Up
Then:
1K Row 
FIT
WOD:
Back Squat
3 x 5
3 x 3
*Weight is your choice. Work to a heavy triple. 
WOD:
5 Rounds
400 M. Row
15 Wall Ball (20/14) (16/10)
20 Alt. Jumping Lunges
Recent Posts