*Join us Saturday for the Active Heroes WOD at 9am! Help raise awarness for Vets that commit Suicide. All are welcome!
Strength:
1a) Press 4x 6 @ 80% 1b) Half Kneeling DB Press 3x10
2a) 3x10 Pendaly Row 2b) 3x12 Dips or Tricep DB Kick Backs
Conditioning:
Annie 50-40-30-20-10 -Dubs -Situps
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4
Unfortunately it’s that time of year again! Unfortunate for me because, well, it’s my birthday and 44 is BLAH. Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣�
Strength: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds