Happy Birthday Coach Steph!

 WoD: Steph 3.0

Complete As Many Rounds As Possible in 18 Minutes

of:

8 / 5 Bar Muscle Ups

15 Kettlebell Swings (32 / 24 kg)

300m Row

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• Coach Steph's birthday today & we've a special WoD to celebrate!
• This is spicy all all heck! look to hold onto that Kettlebell for unbroken sets. strive to be as efficient on the gymnastics as possible. If you're going to attempt a Bar MU you really want it to be successful!!
• Little known fact, in Steph's first year as a member here way back when we did a birthday WoD for her then (see here for the web post that day). It had pull ups on that day yet Steph at the time was unable to do unassisted pull ups. Fast forward a few years of hard work & practice and she can now lay claim to do both Bar & Ring Muscle Ups showing that if you really want to achieve a goal you can do it if you put your mind (& hard yakka!) into it!
• Have fun with this one & let us know how you get on!
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number of ROUNDS to Beyond The Whiteboard.