Happy Birthday Elmer!
You are one hell of a guy and we love you !
Birthday bumps Tiara and TOO TOO time! Joanna get on that !
Warm up
- hip and ankle stretch
- 2x duck walk
- 10 air squats
- 10 ring rows
- 10 hollow rocks
- 10 superman
STRENGTH PICK ONE AND DO WOD OR PICK TWO AND DO FINISHER Back Squats 5/0/5 5 x 5 Stability ball knee roll ins or Bench Press 5/0/5 Stability ball knee roll ins WOD 15 Minute AMRAP 12 1- Arm O/H squat -MW 9 Power Snatch @ (115/80)/ MW 6 Bar Muscle Ups/ 6 pulls up and 6 dips finisher 5/5/5 run – bike – row