WOD-3/27/18  Happy Birthday Mike Ramirez

March 27, 2018

  Mike Ramirez Birthday WOD
Warm-up
2 rounds:
• 10 Sampson Lunges
• 10 Push Press 45/33
• 10 Plank to Pike

1 round: 1 min
• Spiderman
• Calf
• Couch


Strength: Push Press
• 3 at 60% of 1RM
• 5x5 at 80% of 1RM

Conditioning
3 rounds for time:
• 10 OHS 95/65
• 2 Rope Climbs
• 10 shoulder to over head 95/65
 

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