Happy Birthday Rich!

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building Bliss:

Super Set x 5 Rounds

Bench Press with 3 second tempo down x5,

KB Row x10 (each arm),

Alternating Incline DB Press x 12 total

Dips x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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WOD: 10 Rounds of

10 KBS + 200 meter sprint

rest = work (partner)

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

with 8 alternating single leg elevated bridge after each set

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WOD: 5 Rounds for time:

12 box jumps and overs,

15 KBS,

18 situps