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Monday July 14th WOD


Strength: Shoulder Press (Take 90% of 1RM)

1x8 @ 65%

1x8  @ 70%

1x6 @ 80 %

1x6 @ 85 %

DB Rear Delt Row or T-Bar Row: 3x12

Conditioning: 15 Min AMRAP 12  Push Press (Rx+135/85) (Rx 115/75) 8 toes to Bar 200m Run


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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