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Wednesday Feb 13th


Happy Birthday Cherie, hope you enjoy your day and make this your best year yet!!!!!! Cherie has many many great memories at MEF but the pic below will ALWAYS BE her favorite!!!! Xena was used as Bait! haha! Here Cherie is meeting Jason Kelse out front of the gym!

Conditioning: Partner WOD

10 rounds 10 KBS (70/55) (55/35) 10 hang power snatches (95/65) 10 Box Jumps (30/24)(24/20) 10 sumo deadlift high pulls (95/65) 10 DB snatches (50/35) (35/20) 10 overhead alt lunges (45/25) 10 Slam Balls

*Partners alternate movements.


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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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