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Happy Cinco De Mayo WOD!


Wishing a very special Birthday to Coach Rebecca and MEF'er Gina Kramer!! Hope you ladies enjoy your day and lots of Tequila!

Strength: Front Squat (905)

1x8 @ 65%

1x8 @ 70

1x6 @ 80

1x6 @ 85

Conditioning: 5/5 (Cinco De mayo!)

Partner WOD

5 rds: 1 min at each station

1. Planking High 5's

2. Wall Ball Toss

3. Slam ball partner situps

3. Slam ball partner russian twist

4. Synchronized Planking Burpees

5. Rest


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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