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Happy 55th Bday Dan The Man Donnelly!


Happy 55th Birthday to the incredible Dan The Man Donnelly! We hope you enjoy your day and Birthday WOD!

Warm Up: Split Tabata (4 rds each)

-Tabata Bottoms Up KB Squats (hold a KB in each hand with bottom of bell facing up and perform squats tabata style

- KB Deadlifts

Strenght: Deadlift 5x5 @ 75% = ME set

Conditioning:

*Cash In: 55 Dubs

-Then-

8 Rounds (20min Cap)

28 KBS (55/35)

5 Push Up + Renegade Row (40/25) (35/20) 5 Back Squats (135/95(125/85)


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)