We have had some birthdays in our gym that have just slid by under the radar. And we have another one tomorrow! I’m not letting all of these go uncelebrated. If you want to pick a few favorite movements, let me know and I can help you make it into a birthday wod for everyone to enjoy.

We are going to play with some of our new toys this week. We can see how this first run goes, then you can add it to your birthday wods!

MONDAY 9-17-18
Strength WOD: Back Squat
then:
3-3:00 Rounds for reps
20 Push Press
Max Reps Pull-ups
2:00 Rest

TUESDAY 9-18-18
For time:
5 Handstand Push-ups (strict)
5 Squat Cleans (185,125)
10 Wall Walks
10 Squat Cleans (155,105)
20 Ring Dips
20 Squat Cleans (135,95)
40 Push-ups
40 Squat Cleans (95,65)

WEDNESDAY 9-19-18
Split Jerks
3*-3-3-2-2-2-1-1-1
*begin with your strength wod weight for Shoulder Press

THURSDAY 9-20-18
Strength WOD: Deadlift
then:
4 Rounds for time:
25 Cal Row
25 Burpees

FRIDAY 9-21-18
For time::
20' Yoke Walk (TBD)
20 MB Cleans (20,14)
20' Yoke Walk
30 Double Unders
20' Yoke Walk
20 Toes-2-Bar
20' Yoke Walk
30 Double Unders
20' Yoke Walk
20 MB Cleans
20' Yoke Walk

SATURDAY 9-22-18
Open Gym from 8-10am
Posted in Workout of the Day

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