Not A Birthday Workout for Wade

Not A Birthday Workout for Wade


Dips, 3 x 6
One Max Effort Set Back Squats 60% 1RM

Sport Strength:

EMOTM for 12 Minutes: 1 Muscle Up + max ring dips on odd minute, 3 Back Squats HAP on even minute.


"Not A Birthday Workout for Wade"
For Time...
400 M Run
30 KB Swings (1.5/1)
30 Wall Balls
30 Pull Ups
30 Burpees
400 M Run

Daily Challenge:

Hollow Rocks, 3 x 20


Death Stretch, Downward Dog

Get Your Results Posted to Comments!

4 comments (Add your own)

1. Ryan wrote:
This one was brutal. I was okay until the burpees. I'm just glad Wade wasn't turning 40!!

WOD: 11:37 - 1.5 pood / #16

Mon, May 13, 2013 @ 10:04 AM

2. Meg H wrote:
Happy Birthday Waders

5,5,10 83# back squat and 3x6 green band dips
20 left arm 20#DB snatch
30 wall balls(no throw)jumping squats-ish
30 ring rows
30 burpees

Mon, May 13, 2013 @ 7:47 PM

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