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Thanks for all the birthday wishes, from Coach WW! 

WEDNESDAY

STRENGTH

5 Rep BACK SQUAT (From Floor)
E2MO2M x 5 sets of:
5 Back Squats (from floor)

5 X 5

WOD

MAINSITE BACK SQUATS & HSPU
27-21-15 reps for time of:
Back Squats, 165/115
Handstand Push-ups

ACCESSORY WORK

A. 5 x 20 Bulgarian Split Squats, start with PVC OH, then add weight each set
B. EMOM x 10 of:
odds = 15 GHDSU
evens = unbroken Bar Muscle-up/Chest to Bar/Pull-up; work to skill level

BASEFIT

WOD

AMRAP in 22 of:
22 Air Squats
22 Push-ups
22 ABMAT SU
22 Jumping Lunges
22 Pull-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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