Sept 17th WOD


Bench Press

4 x 5reps @ 80-85% 1 RM

Triple Set

Hammer Curls 3x12

Tricep Ext 3x12

DB Rows 3x12

8 Rounds (15min Cap)

8 Pull Ups

8 Box Jump Overs

8 Toes to Bar

8 Box Jump Overs

RX+ Men/Women: Go up to 10 of each per the 8 rounds

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches