WU:
- 20 Cal Machine
- 20 Air squat
- 20 Shoulder taps
- 20M Toe touches
- 20M bear crawl
BIRTHDAY WOD 1
0-18 min :
- 1996M Machine
P1:
- Doing the machine
P2:
- 7 Burpee box jumps
- 2 Rounds bear complex
“Bear complex”
- 1 Power clean
- 1 Front squat
- 1 Push press
- 1 back squat
- 1 behind the neck push press
* Then switch until the machine is over
* 2 Min Rest
BIRTHDAY WOD 2
20- 40Min :
For time:
- 96 wall-balls (Split )
- 28 Synchronized knee raises
- 96 hang power clean and press (Split)
- 28 Synchronized push ups
- 96 KB Swing (split)
- 28 Synchronized med-ball squat clean
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