Happy 21st

Three Rounds for Time:

21 Kettlebell Swings (70/53)

21 Knees to Elbows

21 Pull-ups

21 Back Extensions

Karen

Karen

150 Wall Ball Shots

Hoover Ball

Gymnastics WOD: 5 Rounds

5 Forward Rolls

5 Backward Rolls

5 Ring Extensions

10 Sots Press (45/35)

Post WOD: 

Hoover Ball

Bar Hoppin' Burpees

For time: 

10 Squat Cleans (95/65)

10 Bar Hoppin' Burpees

9 Squat Cleans

9 Bar Hoppin' Burpees

8 Squat Cleans

8 Bar Hoppin' Burpees

7 Squat Cleans

7 Bar Hoppin' Burpees

till.....

1 Squat Clean

1 Bar Hoppin' Burpee

 WOD: For Time

50 Double Unders

then 

21-15-9 of

Burpee Box Jumps

Pull-ups

then 

50 Double Unders

Warm Up: 3 Rounds

Medicine Ball Lunges

15 Seated Med Ball Toss

10 Hand Release Push-ups

Skill Work: Med Ball Cleans

WOD: 4 Rounds 

10 Clapping Push-ups

15 Ring Dips

20 Double Squat Wall Ball Shots

New Skills

Molly Sante gets her first unassisted pull-up

Suz Remec conquers her first box jump