Saturday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY TYSON!

Warm-up

Warm-up (No Measure)

300m jog together

then;

10 Plank to Downdog + t spine pulse

10 Up Dogs

10 Ostrich

:20 Deadhang

2RDS

then;

P1- 5 Up Downs +5 Kip Swings+ 5 Ring Rows

P2- Row

switch, 2RDS

then;

5 Burpees Over the Bar

3 Little Swings + 3 Big Swings

3 Big Swings + 2 Kipping Pull Ups

3 Big Swings +2 Hip to Bar

1 BMU or C2B

Metcon

Metcon (AMRAP – Rounds and Reps)

Tyson’s BDAY WOD!

Happy Birthday to one of the most amazing guys we know! Thanks for all of the laughs.

With a Partner;

AMRAP 26:00

6 Bar Muscle Ups

41 Burpees Over the Bar

80 Calorie Row

*at the 26:00 mark, as a GYM – 1200m Bruno run together. Run and remember all the 400’s Bruno joined us on. We love you little man and we are going to miss you here at SSC.
Join us for this special WOD to celebrate Coach Tyson’s 41st Birthday and to honor Sweet Bruno’s time here with us; a gift. <3