Happy Birthday to Anthony!
Warm-up
3 Rounds
50 Jump Rope Reps
15 PVC Good Mornings
10 Wall Squats
5 Burpees
“WOD”
Deadlift
5×5 (same weight)
Then
EMOM for 12 Min
10 Wall Balls (20/16#)
5 Power Snatch (75/53#)
Or
“BODY”
Max effort 800m Run
Rest 2 Min
Max effort 500m Row
Then
AMRAP in 20 Min of
20 Med Ball Cleans (20/16#)
15 Push-ups
20 Russian Twists (20/16#)
15 Box Jumps (24/20″)
Post Run, Row, and AMRAP score
