Happy. Day Jose!!

Monday 

Jerks 10, 6, 3, 2, 1,1,1,1,1

Jose's bday wod

4 rounds 

6 clean n jerks 145/105

400m run

33 med ball sit ups. 20/14

Tuesday 

Back squat (3 sec pause at bottom)

5x5

Ham string curls with med ball 5x8

B)amrap 12

200m run

8 toes to bar

4 bar muscle ups (sub with 8 ring dips)

Wednesday 

Work up to a heavy clean (full where possible)

B)3 rounds for time

50 double unders (150 singles)

25 wall balls 20/14

15 hand stand push ups

5 squat cleans 165/115

Thursday 

Sumo deadlift high pulls 5x5

B)15-12-9

Deadlifts (double body weight/150% of bw)

Shoulder to OH (75% of bw/50% of bw)

Friday 

Front rack lunges 5x50' feet

B)3 rounds 

10 burpee pull ups

20 1 legged squats (pistols) alt

30 sit ups (GHD where possible)

max out Saturday 

Diaper drive wod for Donna & JC and Ramon & Marrianna (men wear med balls on their bellies) partner wod. 

4 rounds 

200m run

30 back squats 

40 shoulder to over head. 95/65

Sunday 

Open gym 9-11am.