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Tuesday Jan 26th

HAPPY 3RD BIRTHDAY TO EVERYONES FAVORITE GYM DOG.......WINNIIIIIEEEEEE!!!

Winne, you are 21 yrs old in dog years! You are officially old enough to drink! :-))



Strength: Back Squat

4x6 @ 80% of 1RM


Conditioning:

3 rounds

1 Muscle up/Chest to Bar Pull up

2 DB Winsters!

6 Deadlifts (225/155)(185/135)

20 Slam Balls

18 T2B


*Winster = Front Rack Revers Lunge Right, Revers Lunge Left + Squat + Press

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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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