Happy belated birthday to Anne!
Warm-up
Complete 3 rounds NFT of 8-10 of each (unless noted otherwise):
Back squat
DB High pull
Hip extension
Ab hollow/SLL (3-5/leg per round)
Rest as needed to add load each set.
Strength/Skill Development
A1. DB split squat or lunge squat @ 2011; 5-8 x 4. Rest 45s b/w legs (Do SS if you can do 1/3 BW per hand with LS)
A2. Barbell row (2011); 8-12 x 3.
WOD
AMRAP 10 minutes of:
DB Thruster x 10 (NTE 45/35lbs)
120m shuttle run (10m out & back, 20m out & back, 30m out & back)
Post best DB SS x 8, BB row x 12 & total rounds/reps with load.
Yep, there she is showing me how it’s done….
Yay! Happy Birthday Anne!!!
Name SS-LSx8 BBRowx8 Rds+Rps db#
Josh W LS65 95 6+3 30
Jason M SS35 75 6 30
Emily K LS30 55 6 20
Maggie LS40 75 5 25
Julie S LS35 60 5+7 20
Rebecca SS20 60 6 20
Tina LS40 60 5+10+10m 25
MenneM SS30 85 6 30
Torin SS35 75 6+5 25
Matt T 30 65 6+5 20
Kirk LS40 85 6 25
Mark LS35 65 6+5 25
Allan SS45 85 5+5 25
Sarah D LS15 55 6 20
Lisa LS30 42 5 15
Will LS75 115 6 25
Kim E LS15 42 5+10 10
Sam SS60 65 5+90 30
KK LS50 95 6+2 20
Matt W SS60 115 4+10 45
Traci S LS30 55 6 15
Jacob SS35 145 4+10 25
Shankle SS40 65 6 20
Jess T LS45 65 5+10+30m 20
Brooke LS25 65 5 25