The happiest of Birthdays to Danielle Marino. We hope you enjoyed your day!
WIN
SKILL:
E2MOM… (4 Rounds)
2 Strict Ring Muscle Ups
10 DB Snatch (50/35) (45/30)
*Work the new DB Snatch standard.
**Sub. Strict MU for 2 Kipping MU + 1’s or 6 Ring Dips.
LIFT:
EMOM 10
Min.1-3: 5 Back Squats
Min. 4-6: 3 Back Squats
Min. 7-10: 2 Back Squats
*Work to a heavy double.
WOD:
“13.3B”
For Time:
100 Wall Ball (20/14)
50 Cal. Row
20 Ring Muscle Ups
*12 Min. Cap.
FIT
SKILL:
Weighted Sit Ups
3 x 25 (Push a Plate above your head)
*Rest 1 Min.
LIFT:
Strict Press
5 x 3
*3 Sec. Negative.
WOD:
AMRAP 12
20 KBS (53/35) (44/26)
15 Burpee Box Jump Overs (24/20) (20/12)
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