Birthday week!!! Happy Birthday to Jamie and Mary! Hope you girls have a great week!
Warm Up:
Run 800m
15 Air Squats
15 Sit Ups
10 Burpees
Mobility:
5 Squat To Stand
Wall Hinge
Hamstring stretch with band (laying on floor)
Strength:
OH Squats
5-5-3-3-1-1
WOD:
AMRAP in 10 Min of:
10 Deadlifts (205/155#)
6 Single Arm Devil Press (40/25#)
Rest 2 Min
AMRAP in 10 Min of:
1 Hang Power Snatch (95/65
1 Overhead Squat
2 Hang Power Snatch
2 Overhead Squats
3 Hang Power Snatch
3 Overhead Squats
increasing 1 rep each round for 10 min
**after 3/6/9/12/15/18/21/24 reps complete 30 sit ups