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Tuesday July 23rd WOD


Strength:

12min EMOM Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat

Conditioning:

5 Rounds 16 Thrusters (Rx+115/75)(Rx95/65) 14 Hang Power Cleans 12 Toes 2 Bar or Weighted Sit ups (Rx+50/35)(Rx 35/20)

*Choose a weight on the Thruster you could do 8 unbroken)


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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