Title: Book of Pain
DATE: 2023-11-18
AO: Eagle’s Nest
Q: Kata
PAX: Wax On Kata Corn Stock Strat Dovetail Audit Blip Tagalong , Waterboy, Gizmo, Spike, Tigger, Nerf, Spark, Aim High
FNGs: 3 Nerf, Spark, Aim High
COUNT: 15
KETTLEBELL | Birthday Workout
Built in Warm Up
2:00 Cardio / Jump Rope, Run, Jax
3:00 AMRAP
3 2H Thrusters
5 Goblet Squats

E5MOM: Every 5:00
7 reps of the following with little to no rest between movements in the exact order shown:
Thruster L/R
Bicep Curl
Push up
2 Hand swing
Jump squat
Snatch L/R
Burpee

That’s 1 round. Rest remaining of the 5:00. Perform 7 rounds.

Should be able to complete 1 round in 3 minutes based on fitness level.
Goal is to have about 2 minutes to rest.

BIRTHDAY FINISHER: Must Complete All Reps On ONE Side before Switching
• 37 Snatches L/R