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Thursday Sept 6th WOD


SUPER BOWL CHAMPS HOME OPENER DAY!!! LETS GO BIRDS!

E-A-G-L-E-S!         EAGLES!!!!! 

BE SURE TO WEAR  EAGLES GEAR!!! BLEED GREEN!!!!!!

Skill: Review Dubs and Pistols

Conditioning:

32min total time.

7min Amrap  1st quarter: Offense (Nick Foles #9) 52 Underdog Dubs  9 Foles Flea Flicker Push Press (135/95)(115/75)

1 Min Time out

7min Amrap 2nd quarter Defense (Chris Long #56) 56 Under Dog Dubs  11 Long’s strip sack  Goblet Squats or pistols for RX+  (55/35)

3min Half time

7min Amrap 3rd Quarter Offense (Blount #29) 29 Under Dog Dubs  11 Blount First down Pull ups

1 min Time out

7min Amrap 4th quarter Defense (Jenkins #27) 27 Underdog Dubs  11 Jenkins Pick six HSPU


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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