Happy Birthday Tori! We hope you have an awesome day!
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 Front Squats
10 Clean Extension
10 Clean Pull
Then:
Mobility
WIN
SKILL:
EMOM 8
7 T2B
LIFT:
Clean & Jerk
10 × 1
*Build to a heavy single.
WOD:
“NCM 4”
For Time: (15 Min. Cap)
10-8-6-4-2
Power Clean (185/125) (155/105)
T2B
KB Snatch
*60 Double Unders + 125 M. Row after each round.
FIT
SKILL:
3 x 25 Weighted Sit Ups
*DB across the chest.
LIFT:
Front Squat
4 x 8
*Build
WOD:
For Time: (15 Min. Cap)
20-16-12-8-4
KBS (70/44) (53/35)
Sit Ups
Goblet Squats
*60 Double Unders + 125 M. Row after each round.
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