Happy Birthday Mo!

Mo’s B-day Workout
2 Rounds
500m Row
100 Sit-ups
75 Squats
50 Push-ups
25 Push Press

Strength

Today’s Workout
Back Squats
3-3-3-3-3

Optional Workout
Row 2000m (Sub 8 min.)

Overhead Lunges/Burpees

Today’s Workout
3 Rounds
15 Overhead Standing Lunges
15 Burpees

Push Press/Sit-ups/HPC’s/M. Climbers

Today’s Workout
2 Rounds
35 Push Press
50 Sit-ups
35 Hang Power Cleans
50 Mountain Climbers

Happy St. Patrick’s Day/ Guest Day!

Today’s Workout
Partner WOD
“Spin the Wheel”
5 Rounds
Spin the wheel and as a team complete the exercise landed on, one partner works and one rests until reps are completed. Then both partners run 400m together.

Box Jumps/Toes to Bar

Today’s Workout
30-25-20-15 reps of:
Box Jumps
Toes to Bar

Strength

Today’s Workout
Deadlift
10-20-30

Optional Workout
5 Rounds
15 Push-ups
10 KB Swings

Row / OH Squats / Double Unders

Today’s WOD

3 Rounds

500m Row
21 OH Squats
50 Double Unders

“Karen”

Today’s Workout
“Karen”
150 Wall Ball

Strength

Today’s Workout

Shoulder Press
3-3-3-3-3

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