The happiest of birthdays to Megan Able. Enjoy!
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Clean Ext w/ Scapula Engagement
Then:
Mobility
WIN
SKILL:
EMOM 9
Min. 1: 5 Strict HSPU + 10 PVC Pipe Presses
Min. 2: 5 T2B + 10 V-Ups
Min. 3: 10 Back Extension
LIFT:
Hang Full Clean + Power Jerk
4 @ 60%
4 @ 65%
3 x 4 @ 70%
*Take from Jerk Max.
WOD:
“888”
AMRAP 12
8E DB Clean & Jerk (50/35) (45/30)
8 T2B
8 HSPU
FIT
SKILL:
EMOM 9
Min. 1: 8 DB Strict Press
Min. 2: 20 V-Ups
Min. 3: 25 Banded Tricep Extensions
LIFT:
4 Sets
8e DB Box Step Ups
8e DB Backward Lunges
WOD:
AMRAP 12
8 KBS (70/53) (53/44)
8 Box Jump Overs (24/20)
(20/12)
8 Weighted Sit Ups (45/25) (25/15)
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