Happy Birthday Crystal. We love you!
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Push Jerk + 5 Split Jerk
Then:
Mobilty
WIN
SKILL:
EMOM 8
ODD: 6 C2B Pull Ups
EVEN: 3 Bar Muscle Ups
*Sub. for Pull Ups & C2B accordingly.
LIFT:
Push Jerk + Split Jerk
2 + 2 @ 60%
2 x 2 + 2 @ 65%
2 x 2 + 2 @ 70%
*Take from Push Jerk Max.
WOD:
“DOOM”
AMRAP 17
100 Double Unders
30 Pull Ups
30 S2O (135/95) (115/75)
100 Double Unders
25 C2B Pull Ups
25 Cleans
100 Double Unders
20 Bar Muscle Ups
20 Thrusters
FIT
SKILL:
EMOM 8
ODD: 45 Sec. Ring Plank
EVEN: 8 Ring Push Ups
LIFT:
Back Squats
4 x 8
*Build
WOD:
AMRAP 17
800 M. Run
40 Air Squats
40 Push Ups
600 M. Run
30 Jumping Lunges
30 KBS (50/35) (44/26)
400 M. Run
20 Med-Ball Cleans (20/14) (14/10)
20 T2B
