Monday July 1st WOD

Lets celebreate MEF's 10yr anniversary with everyones favorite movement........STEPHSTERS!!!!

Stength: OHS

5 sets x 3 reps @65-75%. (Pause 3 seconds at the bottom of the last rep in each set)

Conditioning: OMG WHAT COULD BE BETTER THEN LUNGES? LUNGES COMBINED WITH A THRUSTER!! Welcome the STEPHSTER! :-))))

21 Stephsters (95/65) (75/55)

21 Pull Ups

15 Stephsters

15 Pull Ups

9 Stephsters

9 Pull ups

Welcome to the Stephster! For this movement you will have the bar in the front rack position. You will perform a Reverse lunge on the Right leg+ a Reverse Lunge on Left leg + a Squat + a Push Press: That = 1 rep