Happy B-Day Joanna!!
Happy Birthday Jack!
SKILL
3 Rounds of
30-40 Double Unders or :60 sec practice
10-12 CTB Pull Ups or Kippin Practice
:30-:40 sec L-Sit Hold (cumulative)
(12 min cap)
STRENGTH
Back Squats
Take 10 min to build to 75% of your most recent 1-RM
then..
5-5-5-5 @ 75%
Perform 8 -10 Partnered Glute and Ham Raises
(20 min cap)
WOD
“Max This S^%* Out for 12 min”
1 min of Max Clusters 95/65
1 min of Deficit Burpees (45/25)
2 min of Max Clusters 95/65
2 min of Deficit Burpees (45/25)
3 min of Max Clusters 95/65
3 min of Deficit Burpees (45/25)
**Score is total Burpees + Clusters (1 big number)
