Friday

MAX EFFORT
Deadlift 5,3,1+


There have been quite a few birthdays in the last few weeks, and instead of making several individual B-day WOD's we will be doing a generic Birthday WOD that covers everyone that has gained another year of wisdom. so.... Happy Birthday to
Ron, Nicole, Dena, Mike W, Tiffany, and Lenny. If I left someone out it was not intentional.

WOD
1000m row
90 sit ups
80 lunges
70lb farmers walk
60 Overhead squats 45/25lb bar
50 double unders
40 pull ups
30 kettlebell swings 70/55