Happy Birthday Fayzan! Fayzan’s Birthday WOD -11/12/19

November 12, 2019

Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 5 Dive Bomber Push ups
 
2 rounds:
• Couch Stretch
• Pike Stretch
• Squat Hold
•Pec

Strength

Shoulder Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85%
Core


3 rounds:


• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning


21-15-9 reps
• Thrusters 75/55
• Handstand Push-ups
• Toes-to-bar

Cash out: 

4x10 DB Strict Press
4x12 DB Row
3x10 DB horizontal and lateral raise 

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