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Happy 50th Birthday Misty WOD!


Effin Misty is 50!!! What would we do with out you Misty?!?!? MEF def wouldn’t be the same with out you. We all love you very much! I hope you enjoy you day!! 😘😘😘

Partner WOD. EFFIN MISTY IS 50 WOD! 6 rds 400m Run together 42 American KBS 22 HSPU Rest 4 Min Then (With a partner, split reps however u wish) 23 Kettlebell swings. 50 Box jumps Run 400 meters 23 Wall Balls 50 DUBS 


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Thursday Jan 21st WOD

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Wed Jan 20th WOD

Conditioning: Partner WOD 16 min Amrap 20 hspu/kneel & press 24 pull ups 40 Weighted sit up rest 2 min 12 min AMRAP 16 OHS (95/65) 16 Hang Power Snatch 50 double unders *split reps evenly

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