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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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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