One of our coaches, Larry had his birthday today. He happens to be our nutrition coach as well so he is not much into the whole birthday cake thing. In fact, year after year he gets the whole box to celebrate with him in a mysterious WOD he programs for the day.
Intentionally the box posts fake WOD descriptions in advance to keep us guessing.
In the end the resulting team WOD is fun and reminds us that traditions, like birthday parties are what we make them. Here’s to you Larry!
The workout needs to remain a secret so I can only post some of its elements.
Baseline
– 400m run
3 rounds
– 3 KB swings 53lbs
– 10 pushups
– 20m bear walks
Work Capacity: Larry’s Birthday WOD (secret)
4 stations of 3 minutes each with 1 min rest in-between
– Station One: climbing rope, 45# barbell plates
– Station Two: bench, 135# barbell, 30# slamball
– Station Three: dumbbells, pull-up rack
– Station Four: 150lb tires, gymnastics mats
[401 reps]
Strength, Durability, Stamina off today – no time
