THURSDAY'S W.O.D "SAMMY'S BIRTHDAY WORKOUT"

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WARM UP
TRX SUSPENSION TRAINING
10 DOUBLE DECKERS
10 PIKES
10 PRONE SWINGS
10 KNEE TUCKS
10 AB ROLL OUTS

5 ROUNDS 10 MIN. CAP

HAPPY BIRTHDAY SAMMY!
”OROZCO”
3 STRICT PULL UPS OR BAR MUSCLE UPS
6 BACK SQUATS #95(Rx) #65(Rx)
3 BURPEES
6 OVER HEAD SQUATS
3 PUSH JERKS
6 FRONT BARBELL LUNGES
36 CALS. ROW OR BIKE OR RUN 3 - 100m SPRINTS

9 ROUNDS FOR TIME: 35 Min. CAP



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