Happy Birthday Mike Noreck!

Warm up: 400m run, Frankenstein walk, 7 pass throughs, 20 squats, 7 push ups, 15 sit ups.

3 min roll out

Strength: 1RM Push Press, 8 min time cap

Mike’s Birthday WOD!
25 pull-ups
50 dead lifts 135/95
50 push ups
50 box jumps 24/20
50 floor wipers with same barbell
50 one arm KB thruster 53/35
25 pull ups

Mobility: lumbar, quads, shoulders

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