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Thursday Sept 3rd WOD

Happy Birthday to the one and only and our favorite 3x a day WOD'er... "Be Late Brian!"


Strength:

Bench Press

5x5 @ 75-80% 1 RM


Alt DB Bicep Curls 3x12

Tricep Ext 3x12



Conditioning:

10 Min Amrap

9 Hang Power Snatch (115/75)(95/65)

3 Muscle Ups/ Chest to bar Pull ups/Strict Pull ups

41 Dubs

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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

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