Wishing Mike Nolan a happy 40th Birthday ! Enjoy your day!
"Fatal 40"
40 Wall Balls (20/14 lb)
40 Hang Cleans (125/85)(95/65 lb)
40 Kneel & Press
40 Front Squats (125/85)(95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (70/55)(55/35)
40 Toes-to-Bars
40 DB Lunges (45/25)
40 Hang Power Snatches (95/65 lb)
40 Mountain Climbers
40 Sit-Ups
40 Burpees
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