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Aug 23rd WOD


Wod- "Quarters, Nickels, and Dimes" Teams of 3 45 Min cap 200m Plate Run 100 Deadlifts 185/135 400 m regular run 80 Hang Power Cleans (135/95) 600m Plate Run 60 Back Squats (135/95) 800m Regular run 40 Push Jerks (115/85) 1000m Plate Run 20 Front Squats (115/85) 1200 m regular Run On the Plate run- for males- 1 member runs with a 45 lb plate, 1 with a 35lb plate and 1 with a 25lb. For women- 1 with a 25lb plate, 1 with a 15 lb, 1 with a 10 


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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