Happy Birthday Sweet Lou! The sweetest smelling rugby player I have ever played with
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
+++++++++++++++++++
WOD: “Sweetest”
Teams of 3 Athletes
2 Rounds
200 meter run (each)
100 Power Snatches 75/55#
200 meter run
100 Box Jump Overs 24/20”
200 meter run
100 Thrusters 95/65#
Mobility—>Ability!
Warmup: 10 minutes of
20 meter banded walks
20 banded deadlifts
20 banded standing flies
20 wipers
++++++++++++++++++++++++
Buy-in: 10 minutes of Ring Muscle-Up Practice
+++++++++++++++++++++++++
Strength: OTM x 10 minutes
2 - Deadlifts
+++++++++++++++++++++++++
WOD: For Time
30 Calorie Row
3 Rounds of DT
20 Calorie Row
2 Rounds of DT
10 Calorie Row
1 Round of DT
**”DT” = 12 Deadlifts 155/105# + 9 Hang Cleans 155/105# + 6 Shoulder to Overhead 155/105#
Warmup: 7! Burpees + 20 Double Unders
++++++++++++++++++++++++++++++++
Strength: OTM x 10 minutes
2 - Push Jerks (Must be taken from the floor)
+++++++++++++++++++++++++++++++++++++
WOD: 10 Rounds for Time
15 Situps
30 Air Squats
**this workout is a sprint! Go as fast as possible
————————————————————————
Endurance: Meet at ECC @ 6 am
10 x 10 KBS + 200 meter spring (rest = Work)
