WARM UP
row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps
STRENGTH / SKILL
Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12
BIRTHDAY WOD
CC Bday Wod
CC 42: 42 hspu, 42 box jump, 42 kb 42cal row
FINISHER
3rds 15 situps, 15 dips, 15 push ups
