12/17/18 Rodrigo’s Birthday  WOD

December 17, 2018

Happy Birthday Rodrigo!
Wishing you many more years. May the be full of joy and good health.
Warm-up


2 rounds:


• Toy Soldiers


• Butt Kicks
• Side Shuffle


• 10 Star Stretches


• 10 Pass-throughs
1 round:1 min


• PVC Y 


•kick stand 


• Couch


• Pec
Strength
10-8-6-4-2 reps:
• Deadlift
Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.

Conditioning
Rodrigos Birthday WOD


2 rounds for time:


• 22 Pull-ups 
• 22 Hollow rocks 
• 22 Burpees 
• 22 Goblet Squats 
• 22 KBS 53/35

Burn out
Core
3 rounds:
• 10 Dragonflies 


• 20 Sit-up to Pike 

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