THE ALPHA BIRTHDAY WOD

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Bear Complex (Find your 6RM)

1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead

Metcon

THE ALPHA BIRTHDAY WOD (Time)

With a Partner:

Part A: 1981m Row (Split however)

Part B: 1 Round Per Partner (Follow the Leader Style) of:

17 Pull-ups

17 Wall Balls

17 50′ Sprints

17 Box Jumps

17 BOS

17 Power Cleans

17 Dips

17 Handstand Pushups

17 Med Ball Cleans

17 Push Press

Choose Your Weight