Warm up:
2nd Floor Run
10. Pass throughs
10. Dislocates per side
20 Pvc Lateral hops
10. Airsquats
5/side perfect stretches
Barbell Warm up:
5 Goodmornings
5 Backsquats
5 Strict Press
5 Front Squats
5 Thrusters
5 Power Snatches
Scaled: Use PVC
"BIRTHDAY WOD"
THANK YOU LOKAL FAM FOR DOING THIS IN ADVANCE! APPRECIATE YOU ALL DOING AND HAVING FUN WITH MY PROGRAMMING LABYU ALL.
-LOUIE
Amrap 32 min (PARTNER)
2nd Floor Run Together
5 Power Snatches (P1)
6 Sync Toes to bars
5 Thrusters (P2)
6 Sync Bar Facing Burpees
32 Double unders each
P1 AND P2 WILL SWITCH AFTER EACH ROUND
WEIGHT 115/75
Scaled:
Amrap 32 min
2nd Floor Run Together
10. Alternating Dumbbell Snatches (P1)
6 Sync Knee Raises or V-ups
10. Goblet Thrusters (P2)
6 Dumbbell Facing Burpees
32 Single unders or Jumping jacks each
P1 AND P2 WILL SWITCH AFTER EACH ROUND
Weight 35/25
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