Next Sunday will be my 66th birthday. (And it will be time change Sunday, fall back!) I would like to have a birthday WOD the next week, that you all give to me. This week I would like for everyone to give me ONE movement to include in my birthday WOD. If everyone gives me the same movement, it may be a boring WOD. I think there might be some repeats, so I will make your suggestions into a fun WOD for everyone to share.

MONDAY 10-28-24
Strength WOD: Power Clean (5x3)
then:
"Pit Stop"
For time:
21 Deadlift (heavy)
15 Hang Power Cleans (heavy)
9 Front Squats (unbroken)
* there will be 3 different weights, use the same bar, decrease the weight

TUESDAY 10-29-24
For time:
1 mile Run
100 Good Mornings (light)
2:00 Plank Hold

WEDNESDAY 10-30-24
"Tabata"
Pull-ups
Box Jump Overs
Push-ups
Calories on Bike/Rower

THURSDAY 10-31-24
Strength WOD: Back Squat (3x5)
then:
AMRAP in 12:00
3 Burpees
3 GHD Sit-ups
6-9-12-15-18-21...

FRIDAY 11-1-24
"Karen"
For time:
150 Wall Balls (20,14) to 10',9'

SATURDAY 11-2-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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