WARM UP
2:00 bike/row
Then
3 RDS
6 med ball cleans
4 ring rows + 4 ring dips
6 hollow swings
4 cobra burpees
Skill / Strength
3 RFQ
30s side plank L/R
10 high/low plank march
10 arch rocks
20 heel taps
TEAM “BDAY” WOD
In teams of 2 or 3
10 Movements
2 RDS
86 rep BUY IN/OUT
FOR TIME
Buy In: 86 DUs/SUs
then 2 RDS of:
35 Burpees
35 Air squats
35 hang snatches
35 Sit Ups
35 Cal Row/Bike
35 Wall Balls
35 T2B (scale: hanging knee raises)
35 Hang Cleans
35 Thrusters
35 BMU (scale: pull-ups)
Buy Out: 86 DUs/SUs
Rx: 95/65#
Scale: 75/55#
split reps with teammates!
one person works at a time
Comments