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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

Conditioning:

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 Jan 18th WOD

Strength: Press 4x6 @ 75% Conditioning: 3 Rounds 12 Clean & Jerks (135/85)(115/75)(95/65) 10 Burpee Box Jump 30 Dubs

Friday Jan 15th WOD

Strength: 10 Min EMOM 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom* Conditioning: 60 Deadlifts(135/85)(95/65) 60 Air Squats 60 Push Ups 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead

Thursday Jan 14th WOD

Strength: Bench Press 3x8 @ 70% Bicep Curl 3x10 Tricep Ext 3 x 10 Conditioning: 12 Min EMOM Min 1: 20 Dubs + 5 Clean and Jerks (115/75)(95/65) Min 2: 8 Box Jumps + 8 DB Power Snatch

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