We would like to wish one of our resident bad asses, Matt Verbrugge, a very happy birthday. V, Mattimal, Verrrrbrrruuuugge or whatever colorful name you have for him, has been with us since the beginning. He is an extremely hard worker and more importantly a phenomenal human being. Whenever you need anything V is always there. He is the consummate competitor that will do anything for his team. He is a persistent and patient person that always leaves it all on the workout floor. We have had a ton of great times with V, and are excited for many more to come. Let’s hear it for V! Happy Birthday buddy! Enjoy your WOD!!
WARM UP:
4 x 500 M. Row
*On sets 2-4, Men try and maintain a 1:45-1:50 pace. Women 1:55-2:00. Do the best you can and have fun!!
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
7 Min. of Muscle Up Work
-Ring Swing
-Ice Cream Makers
-Transitions
LIFT:
20RM Back Squat
Start @ 60% 1RM Back Squat
*Warm up your hips and get loose. Then perform 1 set of 20 reps. Go strait through without stopping. If 60% feels too heavy go lighter. It’s all good.
WOD:
“VERBRUGGE!!”
3 Rounds
50 Air Squats
30 Double Unders
7 Ring Muscle Ups
*May sub MU for 7 C2B Pull Ups and 7 Dips, Jumping MU or MU band Transitions
POST WOD:
Shoulder Mobility
