Happy Birthday BV!

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power cleans, 5-hang cleans.

Strength: Cleans 1) 5 x 65% 2) 5 x 75%, 3) 5 x 85%

WOD: Three rounds of 20-wall ball, 10-pull-ups and a 50 double unders (changed due to dangerous weather conditions).

RX: 20/15 DEAD HANG, L-3: 16/12, L-2: 10lbs.

Youth Athlete

Strength: 7 x 7 Hang Power Cleans.

Speed: 4 x 400 sprints, 1:00 rest.

SealFit

Stamina: Complete 15, 14, 13…1 reps of the following: 95lb Back squat, 55lb-KB swing, 95lb-Push press, GHD Sit up’s, 3-mile run, 100-Leg levers, 100-Good morning darlings.

Endurance: 400 m of burpee broad jumps.

Pre wod skills: Parallette Pistols

Post WOD recovery: PSOAS, Seated Forearm, prone calve stretches.