8 August 2018

HAPPY BIRTHDAY COACH ALI 

 

WOD: 

PART 1:

LEVEL 1
4 RFT
10 Deadlifts (225/155)
20 Box Jumps (24/20″)
20/15 Calories on Assault (Sub Rower as needed)

LEVEL 2
4 RFT
10 Deadlifts (275/185)
20 Lateral Box Jump Overs (24/20″)
50m Prowler Push

PART 2:

LEVEL 1:
In 4 Minutes Complete:
40 Clean and Jerks  (95/65)

LEVEL 2
In 4 Minutes Complete:
50 Clean and Jerks (115/80)

 

COACH ALI BIRTHDAY EXTRA: 

28 Burpee D-Ball Ground to Shoulder (100)

 

CORE/RECOVERY: 

2 Rounds

28 Russian KB Swings

28 Russian Twists w/KB

28 KB Figure 8s