The happiest of birthday’s to these three bad ass women!
JENNY EDWARDS
SARA ABEL
REBECCA JOHNSON
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 8
5 HSPU + 10 PVC Pipe Strict Press
*Adv. Strict. Adjust reps as needed.
LIFT:
Deadlift
3 x 3
2 x 2
3 x 1
*Build to a heavy single.
WOD:
“CIRCE”
AMRAP 12
50 KBS (70/53) (53/44) (44/35)
50 Box Jump Overs (24/20) (20/12)
50 HSPU
FIT
SKILL:
EMOM 8
ODD: 10 Weighted Push Ups
EVEN: 45 Sec. Push Up Plank Hold
LIFT:
Split Squat
4 x 6e
*Work with 70-80%.
WOD:
For Time:
30-20-10
Weighted Sit Ups
Weighted Backward Lunges
*Use a 45/25 lb. plate. Adjust as needed.
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