Wishing a special happy 40th Bday to Coach George! Thank you George for being an amazing coach and a part of Max Effort Fitness! The gym wouldn't be the same with out you! Enjoy your birthday WOD!
Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x6 @ 65%
1x6 @ 75%
1x6 @ 80 %
1x6 @ 80%
Press: (95%)
1x5 60%
1x5 @ 65%
1x5 @ 70
1x5 @ 70
Conditioning: 8/31/1977
WIth a 12min running clock
Buy in: 40 Burpees
Then 8 min Amrap
8 alt pistols
31 shoulder taps
19 Thrusters (45/35)
77 Dubs