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Thursday June 21st WOD


Screaming Happy 34th Birthday to the one and only Jen Spongburgh! Hope you enjoy your day and your birthday WOD!!

Strength:

Every 2min for 6 sets (12 min total) 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

build to a moderate weight but focus on form

Conditioning:

10 Min Amrap

1 Bar Muscle up or 2 Pull ups

3 Ring Dips

5 T2B

7 Pistols

@ the Five min mark, stop and complete 15 KBS


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