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Friday the 13th WOD! (Spoooky)

Lucky 13! (Because we could all use some good luck in 2020!)


3 Rounds:

13 Reps of each movement:

Push Press (95/65)

Ab mat Sit ups

KBS

Hang Power Snatch (95/65)

Mountain Climbers

Front Rack Lunges (95/65)

Dubs

Deadlifts (115/75)

Shoulder Taps

Wall Balls

Man Makers (Just the Row part using DB's)

Planking Burpees

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups