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Tuesday Feb 12th WOD


****Due to icy/sleet and snowy road conditions at 5-7am, there will be OPEN GYM at 5 and 6am.

Happy Birthday to 5am's finest................BIG TASTY....AKA......MIKE NOLAN!!!!!

Mike is one of the nicest, kindest people you will ever have the chance to meet. Him and his Wife Janine are a huge part of MEF and we are lucky to have them be apart of our Community!

Happy Birthday Big Tasty! Hope you enjoy your day and your Birthday WOD!

Strength:   Front Squat  (90% of 1RM)

1x8 @ 65 %

1x8 @ 70

1x8 @ 75

1x8 @ 80

Conditioning:

"Big Tasty"

12 min amrap

5 Squat cleans  (185/135) (155/105)(135/95)

10 devil presses (35/25) 

50 dubs (100 singles)

****OPEN GYM..if you need to scale

5 Front Squats (from the ground)

10 KBS

100 Singles


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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