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WOD

Deadlifts & Simon’s birthday metcon

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Simon & Faye going overhead at the Halloween party

If any of you have birthdays coming up don’t forget to let me know so I can design you a special birthday workout with all your favourite exercises… or maybe some of your biggest goats.

Simon was 48 on Monday so we will be hitting a conditioning workout to celebrate with him today. A burpee buy in for every year he has been on the planet then a tough 3 rounds. Happy birthday old boy.

Strength

Deadlifts – 5-5-5-5-5 linear progression.

Skill

Handstand practice.

Conditioning (Happy 48th birthday Simon)

Buy in: 48 Burpees

3 rounds:

23 Push ups
11 Pull ups
15 KB Swings