1K Row
30 Overhead Squats, 135/95
30 C2B
500m Row
15 OHS
15 C2B
Core
Back Extension – 3×15
Standing Plate Twist – 3×15/side
Weighted Plank – 3 x 10-30sec
or
RYAN’S BIRTHDAY WOD
(you’re only 40 once)
10 Double Unders
10 Box Jumps (He says 40″ for the guys)
20 Double Unders
20 Pullups
30 Double Unders
30 Push-ups
40 Double Unders
40 Squats
30 Double Unders
30 Ball Slams
20 Double Unders
20 Power Cleans 135/95#
10 Double Unders
10 Situps
* Free Style Ex. Squats- air, back, OH, you choose. Pull-ups jumping, C2B, butterfly, you choose.
