Happy Birthday Misty and Melissa G!!!!

Wishing a very special Birthday to "Coach Misty and to Melissa Gioia!!" Hope you ladies enjoy your day and your Birthday Burpees!!!

Strength: Stiff leg DL 4x8


For Time: 49 Hang Power Cleans (95/65)

49 Burpees 400m Run 49 Box Jumps (24/20)

49 Sit ups Time Cap: 20 min.

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Monday July 26th WOD

Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Friday June 23rd WOD

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if possible Conditioning: (20min Cap) 15 Squat Cleans (135/95)(115/85)(