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Thursday April 26th WOD


Strength: 

5min EMOM  @ 40-50% of 1RM 1 Clean High Pull 1 Power Clean 1 Hang Squat Clean

… Directly into…

7 Min EMOM 2 Hang Squat Cleans 1 Hang Power Clean Imcrease in weight but no higher than 90%.

5min Amrap Buy-In: 600 Meter Run  10 Front Squats (135/95) 8 Burpee Box Jumps 

-rest 1min

 5min Amrap Buy-In: 400 Meter Run  8 Front Squats (155/105) 7 Burpee Box Jumps

-rest 1 min- 

5min AMrap Buy-In: 200 Meter Run  6 Front Squats (175/115) 5 Burpee Box Jumps


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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