Happy Birthday Cherly, you bring sunshine and lots of hugs to the gym and
we all love them and you! We know you did your birthday bumps so all good. We
will not make you do them again!
Warm up 2x
- 400 m run
- 5 DBell manmakers
- 10 hollow rocks 10 lat pull ups on rig
release forearms and lats with peanut
1. 19.5 OPENS and then choose….
or
2. Strength or Metcon……….fun fun fun
Workout 19.5
33-27-21-15-9 reps for time of:
95/65 thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
STRENGTH
BENCH PRESS 8 8 8 8 8
PLUS alternate moves
SUMO DL 8 8 8 8 8
WOD
MetCon 1 try and beat your last rep scheme or stay constant.
“Tabata Intervals”
Advanced
20s on / 10s off
Ring Dips/ push ups
Wallball (20/14)
straight leg sit up… with weight plate