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Happy Birthday WOD Coach George!


Wishing Coach George a very happy birthday!!!!! Thank you for all that you do for MEF! And thank you for being an amazing coach!!! Happy Birthday!

"Dirty 39"

39 Box Jumps

39 Pull Ups

39 KBS

39 Lunges

39 Hang Power Cleans (95/65)

39 T2B

39 Push Ups

39 Burpees

39 DUbs


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Skill: Pull ups: 1. Banded Hollow Lat  Pull down 3x8 https://www.youtube.com/watch?v=FVjtOSA-dz8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull

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