WOD

HAPPY BIRTHDAY DREW!!

Deadlift strength cycle – Week 4 Day 1
6 x 4 @ Thursday’s ending weight
3 x 3 @ +5#’s

HAPPY BIRTHDAY PAUL!

Choose from one of the following:
“Jackie”
“Helen”
“Elizabeth”
“Nancy”

Week 3 Day 2 Deadlift cycle
1×7 @ Monday’s ending weight
2×7@ +5#s
2×4 @ same weight

AMRAP 12 min
10 Shoulder to overhead 95/65
8 Burpees
6 Box jumps 24/20

For time
10-9-8-7-6-5-4-3-2-1
Hang power cleans
Wall ball
*Weight should be moderate!

HAPPY BIRTHDAY, BRIAN COX AND DAN TROAST!

Deadlift strength cycle Week 3 Day 1
1 x 7 @ ending weight Week 2 Day 2
4 x 7 @ +5-10#’s

Then
2 x 10 Weighted step ups

For time
800m Run
30 Push ups
800m Run
20 GHD sit ups
800m Run
10 Wall balls

Teams of 2
AMRAP 15 min
20 Thrusters 95/65
40 Kettlebell swings 1.5/1pood
60 Double unders
*1 person working at a time.  All reps must be completed before moving onto the next exercise.

Deadlift strength cycle Week 2 Day 2
4×3 @ ending weight on Week 2 Day 1
6×3 @ +5#’s

Then
3 x 15 Box jumps 30/24″
3 x 10 Strict press
3 x ME Hollow rocks

5 Rounds for time
500m row
20 Abmat sit ups