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Monday Jan 18th WOD


Strength:

1a) Clean Complex (20 minutes) 6x3(1 complex) @ 70% -Power Clean -Hang Squat Clean -Full Clean

Take 85% of 1 RM (15min) 2a) Front Squat 4x8 @ 70% 2b) SLDL 4x10 @ 45% of your deadlift


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups