Happy Birthday Marcia!

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Warm-up
Dynamic
Butt Kicks 100ft
Inch Worms x10

4 Rounds
5 Box Jumps
5 V-ups
5 Burpees


Workout of the Day

Marcia’s bday WOD
Can be done regular, advanced or partner
BUY IN:
1 rope climb/3 assisted rope climbs (Partner does plank hold while other partner completes rope climb, then switch)

9- rounds of
6-burpees (advanced=sandbag burpees 45/25)
5-stone to shoulder (advanced 90/42)

*100 m run between rounds (advanced=200 m run)

For partners, each person completes 9 rounds, 1 works, 1 runs

Can rest if you complete the run before the other partner completes their round of burpees & stone to shoulder

CASH OUT
51 sit ups (advanced=GHD or strict sit ups )

kelsey

kelsey

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