Tuesday, July 15, 2014

Happy Birthday to our son, Billy!! Hope you have a great day!!

Steven with a nice OHS

Arm/Leg Swings

Samson Stretch

2 rounds of:

10 Shoulder Dislocates

10 Box Jumps

10 Back Ext. / Good Mornings(empty bar)



EMOM 10:00

DU’s (you pick the number and try to “hit” it every set even if it is one)



WOD

      "Billy"
   7 rounds for time of:
15 Wallball 20/14#

  8 Box Jumps 28"/24"

  3 Back Squat 225/135#

After WOD B-day party!!

"G-man" says man up and do a back squat for every year "Billy" is old!! Post weight and reps on the board!  I’m doing the 225#!!!!



PWOD
Rowing
Row 500m as fast possible, then without stopping continue on to 2k. If class time runs out you can do this in the other box.

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