Wednesday, July 15, 2015

Happy Birthday to our awesome son Billy!
Hope you have a great day!!
Arm/Leg Swings
Samson Stretch
2 rounds of:
10 Shoulder Dislocates
15 Back Ext. / Good Mornings(empty bar)
20 Box Step-ups

WOD
     "Billy"
  7 rounds for time of:
15 Wallball 20/14#
 8 Box Jumps 28"/24"
 3 Back Squat 225/135#(from a rack)

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#!!!!

PMOD
Row 500m as fast possible, then without stopping continue on to 2k. 

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