Strength / Skillwork

HSPU

WOD

Happy Birthday Zoe! Here’s your “Flower Song”
Back Squat
Rx+: 135/95# (Squat 300+/225+ to even consider this)
Rx: 95/65#
Score: 1 point for each rep. There are 30 possible.

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Bonus “Flower” WOD
First 10 reps*, Dips
Second 10 reps*, Hang Clean
Third 10 reps*, Push-ups

*count out loud as a class to not lose count
Rx+: 115/75#
Rx: 75/45#

Elements

4 Rounds of:

• Run 200m
• 10 DB Thrusters, 20s/15s
• 20 Mt. Climbers
• 30 Bicycle Crunch