071818

Warm Up: Light DB Warmup concentrating on focused muscle groups in WOD#2.

• 20 Single Arm Snatch-Left
• 20 Single Lying Arm Press- Left
• 20 Single Arm Snatch- Right
• 20 Single Lying Arm Press-Right

WOD#1: FULL body circuit. After 
HAPPY 31ST BIRTHDAY ERIC!!!
-DIRTY 30+1 (FOR TIME)

• 31 Box Jumps
• 31 Jumping Pull Ups
• 31 KB Swings (35/25)
• 31 Standing Lunges
• 31 Knees to Elbows
• 31 Push Press (45/35)
• 31 Back Extensions/Supermans
• 31 Wall Balls(20/10)
• 31 Burpees
• 31 Double Unders/Jumping Jacks

WOD#2: CHEST/TRI's. Complete 3 rounds of each superset before moving on to next superset. Choose a weight you will be able lift for 20 reps. This is not about speed, but technique. So take it nice and slow. Concentrate on breathing.
-3 Rounds per Superset/20 reps each

• Chest Press-BB
• Lying Tricep Extension- DB

• Close Grip Press-DB
• Pull Overs- Plate

• Bench Chest Fly-DB
• Weighted Dips-Plate

COOL DOWN: CORE
-4 Rounds

• 25 Mountain Climbers
• 25 Crunches
• 25 In and Outs
• 25 Leg Lifts

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