CROSSFIT

COACH KELLY’s BIRTHDAY WOD

53 Ab Mat Sit Ups
53 DB Burpee Clusters
53 s/a Ring Rows
53 DB Snatches
53 s/a Up Downs
53 DB OH Walking Lunges
53 Ab Mat Sit Ups

**All movements are done with one arm/one dumbbell. Switch arms anytime.

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Legs + Upper Back

(No Measure)

SPARK

COACH KELLY’s BIRTHDAY WOD

53 Ab Mat Sit Ups
53 DB Burpee Clusters
53 s/a Ring Rows
53 DB Snatches
53 s/a Up Downs
53 DB OH Walking Lunges
53 Ab Mat Sit Ups

**All movements are done with one arm/one dumbbell. Switch arms anytime.

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Legs + Upper Back